CrossFit Orwell Affiliate Programme 28-10-2019

Monday 28th October

Open Workout 20.3 

21-15-9

Deadlifts 

HSPU 

21-15-9 

Deadlifts 

50ft HSW

Orwell Conditioning 6:30pm

2 ROUNDS 3:00 STATIONS

1:00 Rest b/t Stations

STATION 1

15 Down Ups then…AMRAP Max Calorie Bike

STATION 2

15 Down Ups then… Max KB Swing

STATION 3

15 Down Ups then…AMRAP Max Box Jump

STATION 4

15 Down Ups then…AMRAP Max Calorie Ski

Orwell Gymnastics 6:30pm 

Strict Pull Ups 5 x 5 

5 x 5-8 Ring Dips Or Variation 

EMOM 12 

45 Sec DB Plank Hold 

45 Sec Static Ring Row Hold 

45 Sec Arch Lifts 

Tuesday 29th October

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press 2 Push Jerks 1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

WORKOUT

AMRAP x 4 MINUTES
4 STOH

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 4 MINUTES

4 STOH

4 Lateral Burpee Over Bar

Orwell Conditioning 6:00am

1 ROUND 4:00 STATIONS

1:00 Rest b/t Stations

STATION 1

AMRAP
10 DB Ground to OH 10 Wall Balls 

STATION 2

EMOM 10-15 Burpees

STATION 3

AMRAP
10 DB Front Rack Lunges 20 Double Unders

STATION 4

EMOM 10-15 Burpees

Core Finisher x 3 sets 

10 Strict hanging knee raises + 20 Alt Single leg V-Ups 

Wednesday 30th October

WORKOUT

12-9-6-3-6-9-12

Squat Snatch

Strict Pull-up

PARTNER FINISHER IN TEAMS OF 2…

125 Cal Bike Or 125 Cal Row*

*P1 works while P2 rests. Partners can alternate as needed.

Orwell Weightlifting 7:30pm 

1 Hip Snatch 

1 Hang snatch 

3 Power snatch 

Every 2:30 mins x 5 

8 Snatch Grip RDLs 

Paired with 

8 DB Push Press 

Thursday 31st October

SKILL

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but you can also work on DU in this period.

WORKOUT

AMRAP x 16 MINUTES

*400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

30 KB Swing

30 Down Ups 

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball

30 Lunges

Orwell Condtioning 6:00am

In a pair

15 minute AMRAP

75 Cal Row or Ski

50 American KB swings

 3 minutes rest

 For time

(individual)

21-18-15-12-9

Burpees

Ab mat sit ups

Orwell Strongman/Woman 7:30pm 

15:00 Running Clock to Establish 5RM Back Squat 

90 Sec Work 1 Min Rest x 2 Per Station 

ST 1 IGYG Sled Push 

ST 2 AMRAP 8 KB FR Lunges + 8 Double Kb Front Squat 

ST 3 IGYG 2 Rope Climbs 

ST 4 AMRAP 12 Heavy Russian Twists + 10 Heel Taps 

Friday 1st November 

STRENGTH

ON A 13:00 RUNNING CLOCK…
Build to a “Heavy” Set of the Following Complex:

1 Deadlift

2 Hang Power Clean 

WORKOUT

6 ROUNDS

8-10 Cal Machine

10 Hand Release Push-Ups

8 Hang Power Cleans

-13:00 Time Cap-

Orwell Conditioning 12:30pm 

EMOM 28

Min 1 – 12 cal ski

Min 2 – 12 wall balls

Min 3 – 12 cal assault bike

Min 4 – 1-2 rope climbs

Saturday 2nd November

WORKOUT

“TABATA”
8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Plate Ground to Overhead 

TABATA 2 – Alt. V-Up

TABATA 3 – Plate OH Lunge

TABATA 4 – Box Jump

TABATA 5 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

FINISHER

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements

Orwell Weightlifting 9:30pm 

Touch and Go Squat Clean 

5 x 5 Go every 2 mins 

Ascend to a Moderate-Heavy Weight (Not Maximum) 

8 Barbell Bent over Rows 

Paired With 

10 Front Rack Barbell Lunges 

Sunday 2nd November 

In a Pair 30 Min Cap 

500m Row Or Ski 

21-15-9 Power Clean + Burpees 

500m Row Or Ski 

21-15-9 Front Squat + Over Bar Burpees 

500m Row Or Ski 

21-15-9 GTOH + Over Box Burpees 

500m Row Or Ski 

Orwell Conditioning 8:00am

EMOM 40

0-2 mins 22/30 cal machine

2-4 mins 20 single arm dumbbell clusters (10 each arm) 

4-6 mins 20 burpee box overs

6-8 mins 10-15 press ups + 15 v-ups