CrossFit Orwell HOME WORKOUTS

Friday 3rd April

Warm up: 

3 ROUNDS 

20 Star Jumps 

10/10 Leg Swings 

10/10 Arm Circles 

10 Deadlifts 

WORKOUT 

1:00 Work 30 Sec Rest 

ALT DB Clean & Press Or KB Swings/RuckSack GTOH 

Mountain Climbers / High Knees 

Hollow Hold

Workout Approach: Aim to go be consistent with your reps each round

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2mins)

Stretches:

Quads

Hamstrings

Glutes

Upper back

Chest

Thursday 2nd April

Home Workout 16

Warm up AMRAP 4 

5 push up to pike 

10 shoulder taps 

10 scapula pushups 

10 flutter kicks 

WORKOUT 

EMOM 32 45 sec work 15 sec rest 

1st min-  hi-low planks 

2nd min- Chair dips or push ups 

3rd min – Wall sit 

4th min – Hi plank rotations

Workout Approach: Aim to go be consistent with your reps each round

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2mins)

Stretches:

Quads

Hamstrings

Glutes

Upper back

Chest

Wednesday 1st April

Home Workout 15

Warm up:

Tabatta 20 seconds work 10 seconds rest (2 rounds)

ALT Groiners

Walk Outs

Mountain Climbers

Air Squats

WORKOUT

EMOM x 5 MINUTES
10 KB/DB/Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups* *Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)

Rest 1 minute 

EMOM x 5 MINUTES
4 DB/Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number (…8-12-16-20)

Workout Approach: Can you make it to the final rep scheme?? if you miss the target reps, hit the previous rep scheme for the remaining time 

Tuesday 31st March

Home Workout 14

Warm up:

3 Min AMRAP

10 leg swings each side

10 pike toe touches

10 hip bridges

3 Min AMRAP

1 squat + 1 lunge each leg + 1 up down

2+2+2

3+3+3

WORKOUT

24 minute running clock

2:00 max effort reverse lunges

2:00 max effort rucksack/KB/DB swings

2:00 max effort weighted sit ups

2:00 rest

X 3 sets

Workout Approach: Can you beat your reps each round on each exercise! Push the pace and hold on!!

Monday 30th March

Home Workout 13 

Warm up: 

AMRAP 4 

20 Star jumps 

20 Shoulder taps 

10 Tempo squat 3 sec down-fast up 

STRENGTH

EMOM 10

10 DB Front Squat

10-15 DB Deficit Push-ups*

 WORKOUT

AMRAP 15

20 Alt Single DB Thruster or Rucksack  back rack thruster

20 Up-Downs *either straight arms or can be made more difficult by going chest to floor 

20 Alt DB Snatch or Rucksack GTOH

Stimulus and workout approach: Aim for only 1 or 2 breaks each set on the thrusters and snatches 

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2mins)

Stretches:

Quads

Hamstrings

Glutes

Upper back

Chest

 

 

Sunday 29th March

Home Workout 12

Warm up: x 3 

10 Groiners 

15 Glute bridge

20 Shoulder taps 

Monostructural 5-10km Run or Bike + ROMWOD

OR 

150 American or Russian KB swings or Ruck sack swings 

Every time you break complete 15 UP downs 10 Tuck jumps 

Stimulus and workout approach: Choose a weight that allows you to hold on for large sets no more than 5 breaks

NHS HERO WOD

 

 

 

Home Workout 1

Warm up:

3 rounds

5 Walk outs

10 Groiners

10 Scapula Push Ups

2 Rounds

30 Second Hollow Hold

30 Second plank

30 Seconds ALT Lunges

WORKOUT

AMRAP 20 Mins (As Many Rounds As Possible)

6 Push Ups

12 Down ups

18 Air squats (Back Pack Optional)

Stimulus and workout approach:

Try to maintain a consistent pace throughout, for example

  • 1 round every 2:30 = 8 rounds total
  • 1 round every 2 minutes = 10 rounds total
  • 1 round every 90 seconds = 13 + Rounds total

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2mins)

Stretches:

Quads

Hamstrings

Glutes

Upper back

Chest

Wednesday 18th March

Home Workout 2

Warm up x 3

10 Groiners

10 Trunk rotations

10 Leg swings each side

10 arm swings each side

2 rounds

5 Rucksack (RS) GTOH

5 RS SUMO DL

20 Mountain Climbers

WORKOUT

EMOM 24

1st min 10-15 GTOH (with Rucksack)

2nd min 10-15 Sumo Stance Deadlifts (with Rucksack)

3rd min 40-50 Mountain climbers

Stimulus and workout approach:

Find a technique that allows every repetition to feel the same, the rucksack can be an awkward object to lift so keep it moderately light to allow you to move smoothly through the repetitions

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Thursday 19th March

Home Workout 3

Warm up x 4

5 walk out to pike

10 ALT lunges

20 Shoulder taps

WORKOUT

4 Rounds

20 Bench Tricep Dips (Use sofa or a chair)

20 Rucksack Thrusters

20 V ups/Crunches

3 mins rest

3 mins max up downs

Stimulus and workout approach:

This will be a burner on the triceps, particularly when your repping out those thrusters try to stick to only 1 break each set. For the 3 mins max updowns keep a consistently fast pace and aim to go unbroken for the whole 3 minutes

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2 mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Triceps

Friday 20th March

Home Workout 4 

Warm up x 3 

10 Bootstrappers 

10 cossack squats 

10 Down ups 

50-40-30-20-10

Rucksack front squats

Crunches

Every 2 minutes 10 Over Rucksack burpees (step or Jump)

Stimulus and workout approach:

Keep the pace steady and consistent on the rucksack on this workout Keep the rucksack in nice and close to your body to help maintain good upright positions during your squats. See if you can up the pace for those over rucksack burpees 

Saturday 21st March

Go for a 20-30 minute Run/walk or long bike ride get some fresh air if you can 

Or hit the workout below 

Home workout 5

 

Warm up

5 Walk outs 

10 Groiners

15 Up downs 

20 ALT Lunges

40 Star jumps 

WORKOUT

“ The 50s”

2 ROUNDS

50 Air squats

25 Push ups

50 Crunches

25 Burpees

50 Glute bridges

25 Mountain climbers (each leg)

Stimulus and workout approach:

A longer style chipper workout, don’t go out to fast…..find a pace you can maintain and be aware of which movements you will personally find more challenging and then break them sets up more to allow you to maintain good technique throughout

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2 mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Triceps

Sunday 22nd March 

Home Workout 6

Warm up x 3

10 Leg swings 

10 Lunges 

10 Trunk rotations 

10 Star jumps 

WORKOUT 

3 mins on 1 min off x 6 

200m run 

10-14 RUCK SACK GTOH or 10-14 Dumbbell ALT Snatch 

8 burpees 

Max skips or double unders lateral jump overs 

FINISHER 

3 x 60 seconds plank hold (60 sec btw sets)

Stimulus and workout approach: Push the run hard each set, the fatigue is going to accumulate but try your best to hold that consistent pace 

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2 mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Triceps

Monday 23rd March 

Home workout 7

Warm up

3 ROUNDS 

10 Groiners with twist 

5 Up Dog Down Dog 

5/5 Split squat

SOFA WOD (all movements can be completed outside on an elevated surface if your sofa isn’t pratcial) 

10 Sofa split squats each side

10 Inverted HSPU

20 arm haulers

X 5 sets for quality

Rest 60 Sec Btw sets

FINISHER

“Annie”

50-40-30-20-10

Double unders

Sit ups

(double the amount for single skips)

Stimulus and workout approach: The 5 sets should be completed for quality and is intended to be a strength session. Move through the reps with control and full range of movement. The Finisher Annie is there to get the Heart rate up and finis with some intensity. 

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2 mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Triceps

Tuesday 24th March 

Home Workout 8 

Warm up x 3 rounds

10 Bootstrappers 

10 pike toe touches 

15 hip bridges 

30 second plank hold 

WOD

6 min AMRAP

10 Up Downs

10 Goblet Squats

10 shoulder presses

2 mins rest

6 min AMRAP

2 mins rest

10 burpees

10 Rucksack GTOH

10 v-ups

6min AMRAP

10 Ruck Sack facing burpees

10 Ruck Sack thrusters

10 weighted sit ups

Stimulus and workout approach: Back yourself with a consistent pace through each round, make sure you practice your ruck sack exercises prior to the workout so you can really attack the movement 

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2 mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Triceps

Wednesday 25th March 

MONO-STRUCTURAL DAY 

Go for a 20 minute run or a long bike ride GET SOME FRESH AIR! 

Complete The daily ROMWOD

Thursday 26th March 

Home Workout 9 

Warm up: 

Tabata 20 seconds work 10 seconds rest x 8 

Air squats 

Mountain climbers 

cossack squats 

Hollow hold 

Total time 4 minutes 

WORKOUT 

2:00 mins work 1:00 rest x 6 

10 Ruck sack squat cleans (can be kettlebell or ALT dumbbell) 

15 Strict Press or Push press (must be unbroken, use push press is load is challenging 

20 Weighted Russian twist 

MAX Down ups 

Stimulus and workout approach: Push for maximum reps each round and try not toilet the down up numbers drop to much 

Cooldown and stretch

-After completion of the workout lye on your back relax to allow your HR to drop (2 mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Triceps

Friday 27th March 

Home Workout 10 

Warm up x 3 

10 Boot strappers 

10 Groiners 

5 Walk outs 

10/10 Arm circles forwards and backwards 

WORKOUT

4 ROUNDS

10 Paused squats (use weighted ruck sack, Dumbbell or KB) (moderate load) 3 sec pause at the bottom of each rep

Superset with 

10 paused glute bridges 3 sec pause at the top of each rep 

60 sec btw rounds

Stimulus and workout approach: perfect mechanics and be patient with each rep completed 

4 ROUNDS 45 sec work 15 sec rest 

plank reach outs 

bicycle crunches 

arm haulers

Stimulus and workout approach: This one will burn try and hold on but take a break if your form starts to breakdown 

FINISHER 

5 Mins max effort devils press (Use either weighted rucksack or alternate with a single dumbbell. If your feeling like an even tougher challenge, use 2 dumbbells

Stimulus and workout approach: Find a pace that you can keep moving, don’t go out too fast! 5 minutes will initially feel like a long time, but break through the 3 minute marker and see if you can keep it going

-After completion of the workout lay on your back relax to allow your HR to drop (2 mins)

Stretches: (30 SECONDS EACH STRETCH)

Quads

Hamstrings

Glutes

Upper back

Shoulders

Triceps