CrossFit Orwell Affiliate Programme 26-08-2019

 

Monday 26th August 

PARTNER WORKOUT 

5k-6k Row Or Ski 

100-150 Box jumps 

100-150 Pull ups 

100-150 Wall Balls 

100-150 Russian KB Swings 

*Partner 1 works On The Machine Whilst Partner 2 Works Through The Rep Scheme 

Time Cap 40:00 Mins 

Tuesday 27th August

STRENGTH

3-3-3-3-3 Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

WORKOUT

15-12-9 Push Jerk

12-12-12 Cal Bike/Ski/Row

immediately into…

6-9-12 Push Jerk  

12-12-12 Cal Bike/Ski/Row

Orwell Conditioning 6:00am

2 ROUNDS 3:00 STATIONS

No Rest b/t Stations 1:00 Rest b/t Rounds

STATION 1

Row 200m then… Max Burpees

STATION 2

Run 200m then… Max Ring Rows

STATION 3

Bike 15 Cal then… Max DBL DB Snatch

STATION 4 

Ski 20 Cals then… Max Slam Balls 

Wednesday 28th August

STRENGTH

5-5-3-3-1-1 Back Squat

-Rest  2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+

WORKOUT AMRAP x 10

100m Run
5 Hang Power Clean
7 Front Squats

Orwell Weightlifting 7:30pm 

2 hang power cleans + 2 hang cleans 

5 sets *Aim to build on last weeks weights

Front squats 4 x 5 80% 

Split jerk 4 x 3 75% 

Thursday 29th August

WORKOUT

EMOM x 10

MIN 1 — AMRAP of 5 plate GTOH + 5 Push-ups
MIN 2 — Row/Ski/Bike 10-15 cals 

45 Sec Work 15 Sec Transition

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Air Squat + 4 Slam Balls 

MIN 2 –Row/Ski/Bike 10-15 cals

45 Sec Work 15 Sec Transition

Orwell Conditioning 6:00am

AMRAP x 24

8 Wall Ball 

8 Burpees

8 DB snatch 

You-go / I-go…Partner 1 goes while partner 2 rests and vice versa

FINISHER

3 SETS
15 (L) Leg Glute Bridge 30 Sec (L) Leg Bridge Hold 

15 (R) Leg Glute Bridge 30 Sec (R) Leg Bridge Hold

Friday 30th August

WORKOUT

FOR TIME

1000m Row/Ski/Bike

Into 3 rounds

10 Single arm DB down ups

20 Single arm OH DB lunges 

40 Double Unders 

FINISHER

3 sets 

10 Strict knee raise/T2B + 20 controlled sit ups 

Orwell Conditioning 12:30pm

1 ROUND 5:00 STATIONS

1:00 Rest b/t Stations

STATION 1

40 Double Unders then… AMRAP
20 Alt. Lunges 10 DB Push Press

STATION 2

40 Double Unders then…
20 Slam Balls 10 Push-ups

STATION 3

40 Double Unders then…
200m Run
10 Hanging Knee Raise

*80 Single Unders Instead of 40 Double Unders 

Saturday 31st August

 

“STRAIGHT 100.”

20 Min Cap 

25 Cal Machine –  20 Wall Balls – 20 Box Jumps 

25 Cal Machine – 30 Wall Balls  – 30 Box Jumps 

25 Cal Machine – 50 Wall Balls  – 50 Box Jumps

25 Cal Machine

FINISHER

2 SETS
30 sec Hollow Rock – 2:00 Plank Hold 

30 sec Hollow Rock –  50 Russian Twists (w/ Medball)

Orwell Weightlifting 9:30am 

OHS 3 x 5 Empty Bar 

Snatch Balance 3 x 5 15-30kg 

2 Hang Power Snatch + 2 Hang Snatch 

5 sets *Aim to build on last weeks weights

Snatch Deadlifts 4 x 5 at 110% snatch 

Sunday 1st September 

WORKOUT
2 ROUNDS

15 Hang Power Snatch 

15 Burpee Over Bar 

200m Run

-Rest 2:00-

2 ROUNDS

12 Hang Power Snatch

15 Burpee Over Bar 

200m Run

-Rest 2:00-

2 ROUNDS

9 Hang Power Snatch 

15 Burpee Over Bar 

200m Run

Orwell Conditioning 8:00am 

WORKOUT AMRAP x 30 

12 Burpees 

15 Slam Balls

30 Alt. Med Ball Lunge*

400m Run

*Hold Med Ball In Goblet Position On Chest.