CrossFit Orwell Affiliate Programme 30-03-2020

Monday 30th March

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under control for both reps…no slamming, no dropping.

WORKOUT

FOR TIME

40 HSPU

25/20 Cal Bike or 200m run 

20 Deadlift

30 HSPU

25/20 Cal Bike or 200m run 

15 Deadlift

20 HSPU

25/20 Cal Bike or 200m run 

10 Deadlift

Orwell Conditioning

1 ROUND 4:00 STATIONS

1:00 Rest b/t Stations

STATION 1 AMRAP
10 DB Hang Power Cleans 10 Up-Downs

STATION 2 AMRAP
12 Box Step-Ups 10 Up-Downs

STATION 3 AMRAP 14 RKBS 10 Up-Downs

STATION 4 AMRAP
16 Jumping Lunges 10 Up-Downs

Tuesday 31st March

WORKOUT

AMRAP x 30 MINUTES

400m MB Run

400m Run

30 Knees 2 Elbow*

30 Slam Balls

30 Box Jumps 

FINISHER

ON A 5:00 RUNNING CLOCK… Accumulate as much time as possible in Elbow Plank

Orwell Conditioning

3 ROUNDS 1:30 STATIONS

:30 Rest b/t Stations No Rest b/t Rounds

STATION 1

30 DB Thrusters

30 V-Ups Rest Remainder

STATION 2

30 DBL DB Swings

30 Sit-Ups Rest Remainder

STATION 3

40 DB Lunges

40 Russian Twists (R+L=1) Rest Remainder

STATION 4

40 Alt DB Snatch

40 Mountain Climbers Rest Remainder

Wednesday 1st April

STRENGTH

5 SETS*
1 Power Clean +
2 Front Squats +
1 Jerk

*Start moderate and build to heavy. Athlete Choose either Push Jerk or Split Jerk.

BENCHMARK WORKOUT

“CALIFORNIA LOVE”

FOR TIME
30 Squat Clean & Jerk*

*Perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Thursday 2nd April

SKILL

EMOM x 10 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU
Pull-Up Muscle-Up
HS Walk
Ring Dip or Bench Dip

WORKOUT

4 SETS
AMRAP x 4 MINUTES

6 Alt. DB Hang Split Snatch*

6 DB Box Step-Ups**

24 Double Unders

*Alternate arms each rep, feet can split any way. **Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets

Orwell Conditioning

1 ROUND 3:00 STATIONS

1:00 Rest b/t Stations

STATION 1 EMOM
:40 Sec Max Push-Ups

STATION 2 EMOM
:40 Sec Max Ring Rows

STATION 3 EMOM
:40 Sec Max Cal Row

STATION 4 EMOM
:40 Sec Double Unders

Friday 3rd April

WORKOUT

FOR TIME* 21-18-15-12-9
Cal Row or 200m run each round
C2B Pull-Up
Strict Dips (Ring, Box or Bar)

FINISHER

3 SETS
15 Slow Tuck-Ups on Rower 1:00 Hollow Rocks

-Rest as needed b/t Sets

4 ROUNDS 1:00 STATIONS

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

STATION 1 Max DB Push Press

STATION 2 Max Box Jump

STATION 3 Max Cal Row

STATION 4 Max KB SDHP

Saturday 4th April

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

WORKOUT

3 SETS
ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run
Then in remaining time… Max Wall Balls

Orwell Conditioning

WORKOUT

AMRAP x 20 MINUTES

400m Run

20 Single DB Thrusters

10 Burpees Over DB

Sunday 5th April 

WORKOUT

EMOM x 18 MINUTES* 50 sec work 10 sec transition 

MIN 1 – Devil Press

MIN 2 – Front Rack Forward Lunges

MIN 3 – V Ups 

Orwell Conditioning 

WORKOUT

AMRAP x 18 MINUTES

10 Alt. DB Clean & Jerk

5 Burpee Over DB 200m Run

Orwell Weightlifting Programme 

Session 33

SNATCH

50%/2          60%/2     70%/2  

80%/2          90/1           (92.5/1)2

SNATCH DEADLIFT

75%/3          80%/3     90%/3 

105%/1        (107.5%/3)4  – 3 seconds eccentric

Back Squat

40%/2        50%/            60%/2

70%/2          80%/2        90%/1

  • Build to heavy single

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

Split Position Strict Press 3 x 10

Banded Row 3 x 15

60 second plank x 2

(last 2 reps of each set should be challenging)

Session 34

POWER-SNATCH + ABV KNEE HANG POWER-SNATCH

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

70%/2+2                                      

CLEAN & JERK

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

80%/1+1         85%/1+1         90%/1+1

100% 1+1 – Do not go beyond 100% – Back Off sets (90%/2+1)2

CLEAN DEADLIFTS – seconds eccentric (lowering to start position)

80%/3              90%/3              100%/3– 3-

(110%/2)3

HORIZONTAL JUMPS

4 x 5 – Challenge yourself to jump MAXIMALLY for each rep and if possible, measure distance.

Session 35

SNATCH FROM BLOCK ABV KNEE

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

80%/2                (82.5%/2)3

CLEAN + PULL

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

80%/1+1                90% 1 + 1                      95%/1+1

Drops Sets – (85%/2)2

FRONT SQUAT

70%/2             80%/3                     90%/2 

100%/2           (107.5%/1)        – Back off sets (focus on speed) (100%/2)2

BEHIND THE NECK JERK

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

80%/2             90%/2          – continue to build to a heavy single

ACCESSORIES

Russian Twist 3 x 30 Reps

Side Plank 3 x 30seconds each side

Dead Bugs 3 x 20 Reps

SESSION 36

SNATCH + SNATCH DEADLIFT – 3 seconds eccentric to floor

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

80%/2+1         90%/1+1         95%/1

97.5%/1+1         drop sets –     (87.5%/2)2

SPEED BACK SQUAT

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

(85%/2)3

JERK FROM RACK/BLOCK

60%/3              70%/3                80%/2

(90%/2)4                

DEFICIT CLEAN PULL + DEADLIFT (2 second pause ABV knee)

60%/2+2                      70%/2+2                       80%/2+2

90%/1+1                      100%/1+1                     (102.5%/1+1)3