CrossFit Orwell Affiliate Programme 27-01-2020

Monday 27th January

SKILL

ON A 10:00 RUNNING CLOCK

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

“UPPERCUT”
ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS
7 Power Cleans
7 Lateral Burpees Over Bar

into…

2 ROUNDS
5 Power Cleans
7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of… 3 Power Cleans
7 Lateral Burpees Over Bar

Orwell Gymnastics 6:30pm 

20:00 MINS Toes To Bar Development (3/5)

Circuit x 4 

10 Toes to PVC pipe 

20 Arm haulers

15 Banded tricep push downs 

Orwell Conditioning 6:30pm 

IN A PAIR 

1000m row (switch every 250m) Partner holds a plank whilst waiting 

100 burpees 

100 American KB swings 

100 Goblet squats 

50 burpees 

50 American KB swings 

50 Goblet squats

1000m row (switch every 250m) Partner holds a plank whilst waiting 

Time cap 35 min

Tuesday 28th January

STRENGTH

3-3-3-3-3 Back Squat*

*Start moderate and build to heaviest set of 3.

WORKOUT
3 ROUNDS FOR TIME

13 Back Squats*

350/300m Row/Ski/Bike

*Squat can go from ground or rack

Orwell Conditioning 6:00am 

AMRAP 15 

3-6-9-12-15…….

Double DB hang power cluster 

Calorie machine 

5 minutes rest 

AMRAP 15 

21-18-15-9-6-3

Wall balls 

Over box burpees 

Wednesday 29th January

WORKOUT EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

* choose which rep scheme to follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

FINISHER

3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

Thursday 30th January

EXTENDED WARM-UP

3 SETS
50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set

WORKOUT
5 SETS*
20 Slam Ball

20 DB Suitcase Lunge

20/15 Cal Bike/Ski/Row

-Rest 2:00 b/t Sets-

Orwell Strongman/Woman 7:30pm

2 ROUNDS 1:30 on 30 Sec between Stations 

ST 1. Seated Sled Pull

ST 2. ALT Hang DB Snatch 

ST 3. D Ball Over Box 

ST 4. Goblet Lunge 

ST 5. Hanging Knee raises 

ST 6. Weighted Plank 

Orwell Conditioning 6:00am

5 ROUNDS

00:00-2:00 10 DB Manmakers 

2:00-4:00 18-24 Burpees to target

4:00-6:00 20-25 Slam Balls 

Friday 31st January

STRENGTH

3-3-3-3-3 Strict Press*

*Start moderate and build to heaviest set of 3.

WORKOUT
2 ROUNDS

15 Push Press

25 Box Jump

-Rest 1:00-

FOR TIME

30 Push Press

50 Box Jumps 

Orwell Conditioning 12:30pm

3 ROUNDS 1:00 STATIONS

:20 transition b/t Stations 1:00 Rest b/t Rounds

ST 1. Max Cal Ski Erg 

ST 2.  Max Push-ups

ST 3. Max Alt. V-ups

ST 4. Max Lunges

Saturday 1st February

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME

60 Cal Row

60 Pull-Ups

40 Deadlift

200 Double Unders

60 Cal Row

200 Double Unders

40 Deadlift

60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners

Orwell Conditioning 7:30am 

2 mins on 1 min off x 10 

10-15 Cal Machine 

10 DB snatch 

Max Burpees remaining time 

Sunday 2nd February 

WORKOUT AMRAP x 20 MINUTES

40 Single DB Front Squat

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground

Orwell Conditioning 8:00am 

2 ROUNDS

50 Hanging knee raises 

50 Wall balls 

50 Burpees 

50 ALT SA Hang cluster 

Orwell Weightlifting Programme Week 2

Session 1 (Open Gym) 

Clean & Jerk 4 x 2 80%

Clean Pull 4 x 3 100% 

Front squat 5 x 5 75%

A1. 10 DB Shoulder Press Increase from last week

A2. 12 DB Skull Crushers 

A3. 60 sec weighted plank 

X4

Session 2 (Wednesdays Class) 

Muscle snatch + H Snatch balance 3 x 1 + 2 55%-60%

Slow Snatches 4 x 2 80%

Snatch RDLs 4 x 5 110% of snatch 

4 Sets 

A1. 10 DB Split Squats (e/s) Increase from last week

A2. 10 BB Bent Over Rows

A3. 45 sec side plank (e/s)

Session 3 (Open Gym) 

Hang Power Snatch + Floating Snatch 4 x 1 + 2 75%

Clean & Jerk 4 x 2 + 1 75%

Split jerk 5 x 1 85% 

Back squat 1 x 3 90%  2 x 3 80%

4 Sets

A1. 10 Strict Pull ups

A2. 10 DB Shoulder Press

Session 4 (Saturdays class) 

Back squat 5 x 4 80% 

Hang Power clean 5 x 2 80% of power clean

Clean Deadlift 3 x 5 110% of clean

4 Sets

A1. 8/8 DB RDLS Increase from last week

A2. Vertical med ball throw

A3. 60 seconds russian twists