CrossFit Orwell Affiliate Programme 30-09-2019

Monday 30th September

STRENGTH

3-3-3-3-3 Deadlift*

*Build to 3RM Deadlift.

WORKOUT

200m Run

Into…

3 ROUNDS

15 Deadlifts

50 Double Unders

Into…

200m Run

10:00 Hard Cap-

O.C (Orwell Conditioning) 6:30pm
2 mins on 90 seconds rest  (2 rounds)
maximum calories on the ski erg
maximum calories on the bike
maximum calories on the rower
maximum down ups

Orwell Gymnastics 6:30pm 

Double Under Practice Warm up 

10:00 Kipping Pull-Up Skills

5 x 3 Eccentric pull ups  

EMOM 15 

1st 10-15 Push ups 

2nd 10-20 Hanging Knee raises 

3rd 10-15 Ring Rows 

Tuesday 1st October

WORKOUT

EMOM 21

MIN 1 – 12 Alt. DB Split Snatch

MIN 2 – 12/10 Cal Machine

MIN 3 – Max “Unbroken” Wall Balls

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. 

COOL DOWN
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats

O.C (Orwell Conditioning) 6:00am
100 wall balls 9kg/6kg for time (10 minute cap)

(Every time you break complete 10 burpees)

5 minutes rest

In pairs
Row/Ski 3500m
Every transition 1 person completes
20 BW lunges
10 Dumbbell push press
5 push ups

Wednesday 2nd October

BENCHMARK WORKOUT “BASELINE I”

I. ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower or Ski or Cal Bike

II. AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Orwell Weightlifting 7:30pm 

Snatch to toes + OHS 4 x 5+3

Snatch 3 x 2 80-85%  3 x 1 Ascending 

Snatch pulls 4 x 3 100% 

Thursday 3rd October

EXTENDED WARM-UP

EMOM x 8

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

WORKOUT

22-16-10

Down-Up

Power Clean

-8:00 Time Cap-

FINISHER

ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play

O.C (Orwell Conditioning) 6:00am
30 minute AMRAP
20 Plate GTOH
20 Air squats
20 Down ups
20 Ab mat sit ups
20 calorie Row/Bike/Ski

Orwell Strongman/Woman

Workout 1 in a pair 

27-24-21-15-9

D Ball Over Rig 

10-8-6-4-2

Wheelbarrow lengths

Workout 2 in a Pair 

21-15-9 

Synchro KB/DB Deadlift 

Synchro Push Ups 

21-15-9 

Synchro Goblet Lunges 

Assault Bike Calories 

Friday 4th October

 

BENCHMARK WORKOUT “BASELINE II”

I. ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat

-Rest as Needed*-

II. AMRAP x 2 MINUTES

Max Calorie Bike

O.C (Orwell Conditioning)
Run 800m
16 Alternating DB hang clean and press

16 burpees
Run 400m
20 Alternating DB hang clean and press

20 Burpees
Run 200m
24 Alternating DB hang clean and press

24 Burpees

Saturday 5th October

WORKOUT
4 SETS

1:00 Russian KB Swings

1:00 Box Jumps

1:00 Plate OH Lunge

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

Orwell Weightlifting 9:30am 

Clean Pull Under + Split Jerk 3 x 2 + 2 65% (Increase weight from last week) 

Clean & Jerk 3 x 2 80-85% 3 x 1 Ascending 

Clean Pull 4 x 3 100% 

Sunday 6th October 

WORKOUT AMRAP x 14

500m Row/Ski or 18-24 cal bike 

21 Air Squats

15 Shoulder to Overhead

-Rest 3:00-

AMRAP x 3  Max Burpee to Target*

*Ideal target height is 6″ above standing reach

OPTIONAL FINISHER

 2-4-6-8-10-8-6-4-2*

DB DBL Bicep Curls
DB DBL Bent Over Row

*For both movements, both arms move at the same time.

Orwell Conditioning 8:00am 

5 Rounds 

50 Double Unders 

400m Run 

30 Wall Balls