CrossFit Orwell Affiliate Programme 25-11-2019

Monday 25th November

STRENGTH

3 x 5* Push Press

*Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+

5 + means athlete performs max reps at that weight with the goal of at least 5.

WORKOUT

FOR TIME* 30-20-10

Cal Row/Ski/Bike/Run

Handstand Push-Up or DB Push Press

*10 Toes 2 Bar after every full set

-14:00 Hard Cap-

Orwell Conditioning 6:30pm 

AMRAP 30 (In a pair) 

P1. Max distance Row or Ski

P2. 5 ROUNDS 50 Wall balls 30 Burpees 20 ALT DB Snatch  

*Partners can switch at any point, Row at a pace that challenges you but allows you to get straight to performing the next movement. Once 5 rounds are complete continue with max row or ski.

Orwell Gymnastics 6:30pm 

Double under Practice 

Skill: 15:00 Min Ring Dip Development 

Main: Arch / Hollow / Beat Swing Practice 

Finisher: Tabatta Hollow Hold 

Tuesday 26th November

SKILL

ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time start building up barbells for the clean.

WORKOUT E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (AHAP)*

*Power Cleans are intended to be heavy singles.

FINISHER

ON A 3:00 RUNNING CLOCK… Accumulate Max Time in Elbow Plank

Orwell Conditioning 6:00am 

5 ROUNDS 

Run, Ski or Row 400m 

12 DB or KB Thrusters 

15 Hanging Knee raises 

18 Slam balls 

Wednesday 27th November

STRENGTH

3 x 5* Front Squat

*Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+

5 + means athlete performs max reps at that weight with the goal of at least 5.

WORKOUT

13 min AMRAP

200m Run 

14 Front Rack Reverse Lunge

14 HR Press ups 

Orwell Weightlifting 7:30pm 

Snatch 2 x 3 75%  2 x 2 80% 3 x 1 90% 

Back Squat 5 x 4 80%

Thursday 28th November

HERO WORKOUT

“GEORGIE”

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings

*Buy-In to workout is 65 Sit-ups

Orwell Conditioning 6:00am 

21-15-9 (5 Minute Cap) 

American KBS

Burpees

2 mins rest 

21-15-9 (5 Minute Cap) 

Push ups 

Box jumps 

2 mins rest 

21-15-9 (5 Minute Cap) 

Cal rower 

Over rower burpees 

*Upper Body Finisher*

3 sets 

10 Barbell bicep curls + 10 lateral flys + 10 plate OH sit ups 

Friday 29th November

WORKOUT

200m Single Arm KB Farmer Carry

into…

5 SETS

7 Deadlift

27 Double Unders

into…

200m Single Arm KB Farmer Carry

FINISHER

3 SETS
6/6 Single Arm KB Bent Over Row

24 Deadbugs

Orwell Conditioning 12:30pm 

EMOM 28 

1st Min 10-15 Cal machine 

2nd Min 15-20 Slam Balls 

3rd Min 15-20 Ab Mat Sit Ups 

4th 15-20 Wall Balls 

Saturday 30th November

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME

2000m Row

150 Pull-ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

Orwell Weightlifting 09:30am 

Clean & Jerk  2 x 3 75%  2 x 2 80%  3 x 1 90%

Back Squat 5 x 5 75%

Sunday 1st December

STRENGTH

10-8-6-8-10 Bench Press*

*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.

WORKOUT AMRAP x 4 MINUTES
2/2 DB Snatch

2/2 DB Hang Squat Clean

2/2 DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES

1/1 DB Snatch 

1/1 DB Hang Squat Clean

1/1 DB split jerk 

Orwell Conditioning 8:00am 

2 ROUNDS 

800m Run 

20 ALT DB Clean & Press 

600m Run 

20 DB Goblet Squats 

400m Run 

20 ALT DB Devil Press 

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