CrossFit Orwell Affiliate Programme 30-12-2019

Monday 30th December

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 1RM Snatch

WORKOUT
ON A 5:00 RUNNING CLOCK… 30 Burpees
Max Reps of Power Snatch

Orwell Conditioning 6:30pm 

2-4-6-8-10-12-14-16-18-20

Cal Machine 

Burpees 

Kettle bell swings 5-10-15-2–25-30-35-40-45-50

Tuesday 31st December 

New Years Eve pairs workout 

200 Calorie Machine 

Wall Balls 100-80-60-40-20 

Down Ups 80-60-40-20

Slam Balls 60-40-20-10

(40 Min Cap) 

Wednesday 1st January 

CLOSED 

Thursday 2nd January

SKILL

ON A 12:00 RUNNING CLOCK… Practice HS Walk Skill*

Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

WORKOUT

EMOM x 15 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Bike

MIN 3 – MAX V-Ups

Orwell Conditioning 6:00am 

EMOM 32 

1st Min 15-20 Wall Balls 

2nd Min 12-16 Cal Rower

3rd min 16 ALT DB Snatch 

4th Min 7-10 Burpees to target 

Strongman/Woman 7:30pm 

15:00 To Build to a 1 Rep Max Bench Press 

In Teams of 3

50-40-30-20-10

Deadlift 

DB push press 

DB Front Squat 

P1 Works – P2 Holds a D Ball – P3 Rests 

Friday 3rd January

 

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk

WORKOUT

3 ROUNDS

10 Power Clean

10 Shoulder to Overhead

Orwell Conditioning 12:30pm

1 ROUND 3:00 STATIONS

1:00 Rest b/t Stations

STATION 1
20 Cal Bike then… Max Up-Downs

STATION 2
40 Plate Hops then… Max KB Swing

STATION 3
20 Cal Ski then… Max Up-Downs

STATION 4
40 Plate Hops then… Slam Balls 

FINISHER 3 rounds 45 Sec btw rounds 

30 second front plank 

30 Second side plank each side 

30 seconds bicycle crunches 

Saturday 4th January

WORKOUT “OPEN 20.5”

40 Ring Muscle-Ups/Pull Up Variation 

80 Cal Row

120 Wall Balls

-20:00 Hard Cap-

*Reps can be broken up and completed in any order

FINISHER

FOR QUALITY 100 Hollow Rocks

Orwell Weightlifting 9:30am

AK Hang Snatch 

5 x 2 at 80% 

2 Hang Cleans + 2 Split Jerk with pause in catch 

5 sets at 75-80%

Orwell Gymnastics 11:30am 

Ring Dip Ladder x 3 

1 Dip – 1 Sec ring support

2 Dips – 2 Sec ring support 

etc etc form max reps  

4 x 6-8 Strict Pull ups 

A1. 6-8 Strict HSPU or seated DB Press 

A2. 8-10 Inverted BB Rows 

A3. 50 Bicycle crunches 

x 4 

Sunday 5th January 

TEAM WORKOUT

IN TEAMS OF 3… AMRAP x 13 MINUTES

P1 Completes…
6 Toes 2 Bar
14 Russian KB Swing
24 Double Unders

While P2… Wall Sit Hold

While P3… Rests

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
Max Cal Bike

*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Rotate in order. During the Bike, rotate in order to complete Max Cals

Orwell Conditioning 8:00am 

AMRAP 20 

400m Run 

SA DB Thruster 10/10 

10 Burpees 

Upper body finisher – 3 sets (1 min rest between sets)

25 Banded tricep push downs 

15 Bicep curls 

20 V-ups 

 

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