CrossFit Orwell Affiliate Programme 4-11-2019

Monday 4th November 

CrossFit Open 20.4

30 box jumps
15 clean and jerks

30 box jumps
15 clean and jerks

30 box jumps
10 clean and jerks

30 single-leg squats
10 clean and jerks

30 single-leg squats
5 clean and jerks

30 single-leg squats
5 clean and jerks

Orwell Conditioning 6:30pm 

AMRAP 22

50 KB swings 

40 Slam balls 

30 Down ups 

20 Slam ball squats

Core Finisher

3 Rounds 

15 V ups 

20 Shoulder taps 

45 Second Hollow Hold 

Orwell Gymnastics 6:30pm 

Double Under Focused Warm Up 

Handstand Push up Development 

4 Sets (90 Sec Btw Sets) 

Max Strict Pull ups

Max Hollow Hold 

Tuesday 5th November

SKILL

ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

PARTNER WORKOUT

IN TEAMS OF 4…

AMRAP x 4 MINUTES Double KB or DB Deadlift 

*Everytime you break 3 Burpees
-Rest 1:00-

AMRAP x 4 MINUTES Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

Rest 1:00-

AMRAP x 4 MINUTES Double Unders

*Everytime you break (or miss!) 1 Burpee

Rest 1:00-

AMRAP x 4 MINUTES Cal Bike

*Each Partner starts on different stations and rotate during the rest

Orwell Conditioning 6:00am 

In a pair 

2000m Ski Or Row 

10 Rounds Total IGYG 

20 Double unders 

10 ALT DB Snatch 

5 DB Goblet Squats 

2000m Ski Or Row 

Wednesday 6th November 

STRENGTH

ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

WORKOUT 3 ROUNDS FOR TIME

15 Front Squats

20 Toes 2 Bar

-9:00 Hard Cap-

Orwell Weightlifting 7:30pm 

Clean and Jerk 4 x 5 65-70% 

Clean Pull 3 x 5 100% 

Thursday 7th November 

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Power Snatch + 2 OHS

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge*

MIN 5 – Slam Ball

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover

Orwell Conditioning 6:00am 

2 Mins on 1 Min Rest

2 ROUNDS 

ST 1 Rower Calories 

ST 2 Down Ups 

ST 3 DB OH Lunges * Switch arms Every 5 reps 

ST 4 Hand release push ups 

Orwell Strongman/Woman 7:30pm 

15:00 to Establish a 1RM Cluster 

3 Rounds 60 Seconds work 30 Seconds Rest 

Heavy Goblet Squats 

DB Renegade Rows 

BB Push Press (from the rack) 

D-Ball Over Shoulder 

Friday 8th November 

Bench Press 8-6-4-2 *Ascend in weight each set 

WORKOUT

10 AMRAP OF 3-6-9-12 

Thrusters

C2B Pull ups

Orwell Conditioning 12:30pm 

WORKOUT EMOM 28 

1st Min Assault Bike 10-15 Calories 

2nd Min Rower 10-15 Calories 

3rd Min Ski erg 10-15 Calories 

4th Min Rest 

Saturday 9th November 

PARTNER STRENGTH

3 x 3 Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

PARTNER WORKOUT

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch

7 Box Jump

7-9 Cal Machine

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds

Orwell Weightlifting 9:30am 

Snatch 4 x 5 65-70% 

Snatch Pull 3 x 5 100% 

Sunday 10th November 

WORKOUT AMRAP x 20 MINUTES

30 Wall Balls

30 Russian KB Swing

FINISHER

3 SETS
20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls

Rest 60 Sec Btw Sets 

Orwell Conditioning 8:00am 

AMRAP 30 

400m Run 

16 ALT DB Devil Press 

16 Wall balls 

16 Down ups