CrossFit Orwell Affiliate Programme 7-10-2019

Monday 7th October

SKILL

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

WORKOUT
3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over 

20 Wall Balls

Max Deadlifts 

Orwell Conditioning 6:30pm

EMOM 30 
Min 1 – Ski 10/15 Calories
Min 2 – 10/15 Down Ups
Min 3 – Row 10/15 Calories
Min 4 – 20 RKB Swings 24kg/16kg
Min 5 – Bike 20/15 Calories
Min 6 – Rest

Orwell Gymnastics 6:30pm 

Double under practice

10:00 Kipping Pull up Practice 

10 EMOM 

1st Min 10 Inverted BB Rows  + 10 V ups 

2nd Min 45 Seconds Banded Pull Downs 

Tuesday 8th October

STRENGTH

EVERY 1:30 FOR 6 SETS 2 TNG Power Snatch

*Build to a moderate-heavy

Ascend in sets 1-3 then use same weight across for final 3 sets.

WORKOUT

AMRAP x 16

3 Power Snatch

6 Toes 2 Bar

6 Strict Pull-ups

6 Toes 2 Bar

Orwell Conditioning 6:00am 
In a Pair – Part 1 – 20 AMRAP
100 Calorie Row
100 Dumbbell Thrusters 
100 Over Bar Burpees

Part B – Core EMOM 9
Min 1 – 12-20 V-ups
Min 2 – 20 Russian Twists (add plate or KB)
Min 3 – Plank 30 seconds

Wednesday 9th October

BENCHMARK WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER

3 SETS
15 Slow Tuck-Ups

1:00 Hollow Hold/Rocks

-Rest 60 sec Btw Sets

Orwell Weightlifting 7:30pm 

15:00 To Build to a Heavy Single C&J For The Day 

EMOM 10

1 C&J 80% Of Heavy 

Thursday 10th October

WORKOUT
4 SETS
3/3 DB Turkish Get-Up*

15 DB Bent Over Row

25 Weighted Sit-ups

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side. **For weighted sit-up, use single object across chest. ***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

FINISHER

IN TEAMS OF 3… ON A 10:00 RUNNING CLOCK…
Max Cal Bike or Row 

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed

Orwell Conditioning 6:00am 
AMRAP 25 Minutes
50 Cal Ski/Row/Bike
50 Double Unders / 100 Single Unders
50 KB Front Squats 20kg/12kg
50 HR Push Ups
50 Ab Mat Sit Ups

Strongman/Woman 7:30pm 

In Teams Of 3 

100 Front Squats 

100 D Ball Over Shoulder 

100 STOH 

100 American KB swings 

* You can adjust the weight on the bar from the front squat to the STOH, After each exercise complete 20 Synchro Ab mat sit ups 

Friday 11th October

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster

BENCHMARK WORKOUT

“OPEN 17.5”

10 ROUNDS FOR TIME

9 Thrusters

35 Double-Unders

Orwell Conditioning 12:30pm
In Pairs
1000m Row/Ski Buy In
I Go You Go x 6 rounds each
10 Goblet Squat
10 Goblet Lunges
10 Single arm KB Push Press (5 each side)
1000m Row/Ski Buy Out
(use a KB weight that you can go unbroken with each round)

Saturday 12th October

WORKOUT
3 SETS FOR REPS

AMRAP x 3 MINUTES Russian KB Swing

into…

AMRAP x 3 MINUTES Down Up + Pull-Up*

*1 Down Up + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES Single DB Box Step-Up

-Rest 3:00 b/t Sets-

Orwell Weightlifting 9:30am 

15:00 To Build to a Heavy Single Snatch For The Day 

EMOM 10

1 Snatch 80% Of Heavy Single 

Sunday 13th October 

WORKOUT

800m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean

13 Box Jumps 

400m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean*

13 Box Jumps

 200m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean*

13 Box Jumps 

*Sumo stance for DB Muscle Clean

Orwell Conditioning 8:00am 

AMRAP 10

21 Dumbbell Snatch

15 Goblet Squat with DB

9 Burpees

3 Mins Rest

800m Run

Rest 2 Mins

400m Run

Rest 1 Min

200m Run