CrossFit Orwell Affiliate Programme 29-04-2019

Monday 29th April 2019 

CrossFit

Strength

Front Squats

3 Reps EMOM for 10 Mins at 70%

WOD

EMOM x 12mins

Min 1 – 10 Unbroken DB Thrusters

Min 2 – 10 Over Box Burpees

Orwell Conditioning 6:30pm

In a pair

10 minute cap

100 cal Ski or Row

switch every 10 cals and complete 5-8 burpees

3 minutes rest

10 min AMRAP

2-4-6-8-10..etc…etc….

Slam balls

Air squats  

3 minutes rest 

4 sets (60 seconds between sets) 

60 second plank 

10 plate sit ups 

Tuesday 30th April 2019 

CrossFit

Strength

Strict Press x 8

Paired with KB or DB Bent over row x 10

X 4 sets

WOD

2 RFT

50 Cal Machine

30 Pull Ups

20 Slam Balls

Orwell Conditioning 6:00am 

40 EMOM 

1st min 6-12 cal rower

2nd min 6-10 down ups 

3rd min 30 double unders + 10 air squats (30 single unders) 

4th min 6-12 Ski erg 

Wednesday 1st May 2019 

CrossFit

Strength

In Pairs

P1 60m D-Ball Carries

P2 bike/ski/row

15 mins work

WOD

800m Run

100 Cal Bike/Ski/Row

Orwell Weightlifting 7:30pm

Primer

3 Pull Under + 3 Pause Split Jerk at 40-50%

X 3 sets

Build to a technical complex 1 Clean – 1 Squat – 1 Split jerk x 2 

3 x 2 Clean and jerk 80% of complex 

Thursday 2nd May 2019 

CrossFit

Strength

Barbell RDL x 8 paired with Bulgarian split squats x 8 each leg

X 4 sets

WOD

12 min AMRAP

20 RKB Swings

15 Wall Balls

10 Down Ups

Orwell Conditioning 6:00am 

5 rounds 

0-2 mins Row 300/450 Ski 300/450 Bike 18-24 cals

2-4 mins 20 step down box jumps 

4-6 mins 30 Wall balls 

Friday 3rd May 2019 

CrossFit  

WOD

In a Pair IGYG

‘Double DT’

1 round =

12 Deadlifts

9 Hang Power Cleans

6 STOH

(5 Rounds each)

Orwell Conditioning 12.30pm

In a pair

75 cal machine

150 wall balls

75 cal machine 

150 Ab mat sit ups 

Saturday 4th May 2019 

CrossFit

Strength

Hang Power Snatch x 3

Go every 90 seconds for 8 rounds

WOD

5 rounds 

Run 400m

20 Burpees

Orwell Weightlifting 09:30am 

Primer 

Hip snatch + Snatch Balance 4 x 2 + 2 

15 mins to build to a technical snatch complex 

1 mid thigh snatch – 1 below knee snatch – 1 snatch 

10 EMOM 1 hang snatch + 1 snatch 80% of complex 

Sunday 5th May 2019 

CrossFit

Intervals on Row or Ski

90 seconds on 90 seconds off, with a 15 second change over x 5 sets each

Rest 3 mins

‘Karen’

150 Wall Balls for time

Orwell Conditioning 08:00am

8 rounds

In a 3:30 minute window complete; 

Calories machine 10-15

10 Down Ups + 10 Alt dumbbell snatch