CrossFit Orwell Affiliate Programme 27-04-2020

Monday 27th April

WARM-UP
EVERY 2:00 FOR 4 SETS*

:30 Single Unders or Mountain Climbers
:30 Forward Lunges
:30 Good Mornings

STRENGTH

ON A 10:00 RUNNING CLOCK… Build to TNG 10-Rep Deadlift (Score is Weight)

“THE INFERNO”

FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts 75kg/ 52.5kg

75 Double Unders
35 Air Squats
20 Deadlifts 85kg/ 57.5kg

50 Double Unders
35 Air Squats
10 Deadlifts 100kg 70kg

-15:00 Time Cap-

Tuesday 28th April

WARM-UP
AMRAP x 5 MINUTES
20 Jumping Jacks
8 Alt. Step-ups or Alt. Forward Lunges
4 Burpees

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 10-15 SA DB Bench Press (R)
MIN 2 – 10-15 SA DB Bench Press (L)

WORKOUT

4 SETS
15/12 Cal Bike
10 Burpees Box Jump Overs (24/20)

-Rest 1:00 b/t Sets-

Wednesday 29th April

WARM-UP

AMRAP x 5 MINUTES 1-2-3…and so on

Up-Down

Single DB High Pull

Air Squat

STRENGTH

EMOM x 6 MINUTES
1 High Hang Power Clean + 1 Hang Power Clean + 1 Front Squat

WORKOUT

4 ROUNDS FOR TIME

5 Hang Power Cleans 42.5kg 30kg 

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

5 Hang Power Cleans 60kg 42.5kg

7 Pull-ups

100m Run

Thursday 30th April

WARM-UP
AMRAP x 5 MINUTES
5 Slam Balls or 5 DB G2OH 10 Air Squats w/ :02 pause in the bottom
5 Slam Balls or 5 DB G2OH 10 Lunges
20 Mountain Climbers

STRENGTH

5-5-5-5
Tempo Back Squat (2111)

WORKOUT

AMRAP x 11 MINUTES
1 Back Squats 70kg 50kg 
2 Slam Balls (20/10)
3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

Friday 1st April

WARM-UP

2 ROUNDS
1:00 Row or :30 High Knees + :30 Butt Kickers
6 T Push-ups with :02 Pause in the T Position*
8 DB Strict Press
10 Lateral Jumps Over DB

STRENGTH

5-5-5-5
Tempo Strict Press (2111)

(Score is Weight)

WORKOUT

EVERY 2:00 FOR 6 SETS

20/15 Cal Row MAX Push Press 52.5kg 35kg 

-Rest :30 b/t Sets-

Saturday 2nd April

WARM-UP
AMRAP x 5 MINUTES
2 Ring Rows or DB Bent Over Row
4 Scap Push-ups
6 Alt. Lunges w/ Twist
8 Step-ups or Air Squats

STRENGTH

EMOM x 9 MINUTES
MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows
MIN 2 – 5 DB Push-ups or Hand Release Push-ups
MIN 3 – 5 DB Tempo Goblet Squat (22X2)

WORKOUT

AMRAP x 15 MINUTES

3 Strict Pull-ups

5 DB Deficit Push-ups

7 Box Jumps (20)*

Sunday 3rd April 

WARM-UP

AMRAP x 6 MINUTES

100m Run
10 Lunges 100m Run
10 Air Squats 100m Run
8 Up-Downs

STRENGTH

3 SETS
8/8 Reverse Front Rack Lunges

25 Banded Glute Bridges

PARTNER WORKOUT

IN TEAMS OF 2…
FOR TIME
100 Wall Balls

80 Sit-ups

60 Front Rack Lunges 60kg 40kg 

400m Run

20 Synchronized Burpees

*P1 works while P2 rests. Split

work evenly. Both partners will complete the 400m Run together.

Orwell Weightlifting Programme 

Session 7

SNATCH+OVERHEAD SQUAT – (During overhead squat, 3-seconds eccentric (lowering) + 2 second pause in bottom)

40%/2+2      50%/2+2 60%/2+2

(70/2+2)2          

CLEAN DEADLIFT- (smooth and controlled during concentric (upward) phase followed by 3-seconds eccentric)

50%/4          60%/4     70%/4

80%/4          90%/4       (100%/4)3

SPEED BACK SQUAT – (3-seconds eccentric followed by maximal effort during concentric)

40%/5        50%/5       60%5

70%/5       (75%/5)3           

COUNTER MOVEMENT JUMP – Hands on hip and feet in a natural squat position. Slowly lower then proceed to jump maximally. No rebounding, re-set on every rep. 

5 x 5

ACCESSORIES

A1 Barbell bent-over row 5 x 10

A2 Barbell Bicep Curls 5 x 10

B1 Barbbell strict press 5 x 10

B2 Banded Tricep extension 5 x 10

 (last 2 reps of each set should be challenging)

Session 8

CLEAN + FRONT SQUAT + JERK

50%/2+2+1     60%/2+2+1       70%/2+2+1

(75%/2+2+1)3

SNATCH PULL + SNATCH DEADLIFT (3-seconds eccentric followed by maximal effort during concentric)

40%/3+2            50%/3+2          60%/3+2

70%/3+2            (80%/3+2)2 

STRICT PRESS + DUMBBELL/BANDED ROW

40%/8+8               50%/8+8                  60%/8+8

(70%/8+8)3          

CIRCUIT

1min Hollow Hold

1min Mountain Climbers

1min plank

1min Shoulder Taps

3 Rounds

(Flow through each without rest)

SESSION 9

POWER SNATCH

50%/3              60%/3          70%/3

(75%/3)2

POWER CLEAN

50%/3              60%/3          70%/3

(75%/3)

DEFICIT CLEAN PULL + DEADLIFT (3 second eccentric)

60%/3+3                      70%/3+3                       80%/3+3

90%/3+3                       (100%/3+3)2

CIRCUIT

25 Banded-pull apart

25 sit-ups

25 strict press

30 seconds

3 Rounds