Loading...

Follow CrossFit Spitfire Gym | Norwich Fitness Blog on Feedspot

Continue with Google
Continue with Facebook
or

Valid

Introducing Our Spitfire Physio - Sam The ‘Movement Mechanic’ - YouTube

Team Spitfire are very excited to announce that Sam Gibbons Movement Mechanic – Sports Physiotherapy is joining the Team as our first resident full time Physiotherapist!!

With a Masters Degree in Sports Rehabilitation Sam has extensive knowledge in neuromuscular rehabilitation, for both sport and non-sporting injuries. Having worked on a sports medical team in Football, with Professional Boxers, Powerlifters, Crossfit Athletes, Sniper unit Military Personnel, National Level Snowboarders and Brazilian Jiu-jitsu Athletes, Sam has a proven track record of returning athletes to high level sport. Sam is also the only qualified DNS – ET (Dynamic Neuromuscular Stabilisation – Exercise Trainer) in the area, which means he can provide highly specific injury rehabilitation. After working in an NHS clinic of a hospital he also has the skill set necessary to guide anyone back to their job / hobbies regardless of their age or ability.

To book in to see Sam simply head over to:

Booking Service
movementmechanicuk@gmail.com
07535 149570

MOVEMENT MECHANIC
Sam Gibbons MSc BSc (Hons) GSR DNS-ET
Physiotherapy & Injury Specialist

#physio #physiotherapist #crossfitspitfire #teamspitfire #norwich #sportsrehabilitation

The post Introducing Our Spitfire Physio – Sam The ‘Movement Mechanic’ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Monday:

A.

Strength

5 X 4 Front Squat @75-80%

The Front Squat - YouTube

B.

Conditioning

15 AMRAP

In Pairs

42-30-18
Thrusters @60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar

Tuesday:

CF Barbell – Power Clean

Movement Demo - The Power Clean - YouTube

A.

Build to a Heavy Double

B.

3 X 2 @90% of A

C.

Conditioning

3 Rounds For Time:
400m Run*
15 X Power Clean @60/40kg

Time Cap: 15 Mins

Coaches Notes: *Scale to 1km Bike

———

Crossfit Endurance – Heart Rate Chipper

27 X STOH @25/35kg
27 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 65%

21 X STOH @30/42.5kg
21 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 67%

15 X STOH @35/47.5kg
15 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 70%

9 X STOH @40/55kg
9 X Front Squats
60 Seconds Over Bar Burpees

———

Wednesday:

Conditioning

A.

10 AMRAP
16 X Sit Ups / GHD
8 X Cal Bike / Ski
8 X Alt Pistol

Rest 3 Mins

B.

10 AMRAP
16 X KB Swings @24/16kg
8 X Cal Row
8 X HSPU / Z-Press

Rest 3 Mins

C.

10 AMRAP
16 X Burpees
64 X DUs
8 X C2B / Pull Up / Ring Row

Thursday:

A.

Strength

5 X 5 Strict Press @70%

The Shoulder Press - YouTube

B.

Conditioning

‘D.T’

Annie Thorisdottir Does DT - YouTube


For Time:

5 Rounds For Time:

12 X Deadlift @70/47.5kg
9 X Hang Power Clean @70/47.5kg
6 X Push Jerk @70/47.5kg

Friday:

A.

16 EMOM
1 – 8 X DB Bench Press
2 – 12 X DB Bent Over Row
3 – Max Strict T2B* / Toes to KB*
4 – Rest

B.

5 Rounds For Time:
21 X DUs
15 X V-Up / Tuck Crunch / Sit-Up
9 X Ring Dip / HR Push Up

Coach Notes:
*Toes to Kettle Bell

Toes to Kettlebell - YouTube

*Strict T2B Progressions

Hanging Leg Raise Demo - YouTube

Saturday:

Team WOD

In Pairs⁣ For Time:

100/80/60/40/20 Calories
90/70/50/30/10 DB Walking Lunges @22.5/15kg

*Every 3 Mins 1 Round of Synchro Cindy⁣
5 X Synchro Pull ups⁣ / Ring Row
10 X Synchro Press ups⁣
15 X Synchro Air Squats⁣

Time Cap: 45 Mins

Gymnastics:

Pull Up Strength and Skill & Double Under Skill

THE PULL UP - YouTube

———

Crossfit Endurance – Endurance Challenge

The Elephant

Male Elephant: 3500kg (Male RX)
Female Elephant: 2700kg (Female RX)
Baby Elephant (12 months): 1500kg (Scaled)

Let’s lift an Elephant!

The Rules:

1. We will be aiming to lift our chosen elephant weight from ground to overhead, combining an X number of reps, as fast as we can of course

2. You can pick (only!) one of the below:

(Weighted) Barbell
Wall Ball
Dumbell(s)
Plate
Kettlebell

3. Start repping!

NB. You can only pick one piece of equipment for this workout! Do you want to do 450 wall balls or 70 clean & jerks? It’s up to you!

———

Sunday:

Hero WOD ‘Evans’

This British Hero WOD is dedicated to Marine Tony Evans, 42 Commando RM, who died in an explosion in Afghanistan on 27/11/2008, at the age of 20.

For Time:

100 X Push-Ups
100 X Kettlebell Swings @24/16kg
100 X Toes-to-Bar
100ft Rope Climbs (accumulate over multiple ascents)

Coaches Notes: For the Rope Climb, accumulate 100ft total. If you are climbing a 15ft rope, 17 ascents are required.

Scale as needed by partitioning the workout into 10 Rounds of 10 Reps plus 1-3 Rope Climbs per round (stop Climbs once all 17 are completed).

The post Programming for the Week Commencing‪ 15th July‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Monday:

A.

Strength / Skill

16 EMOM

 1 – 1 X Legless Rope Climb / Rope Climb / 2 X Seated Climb
 2 – Accumulate 15-30s Ring Support Hold / Ring Plank Hold / 30s Plank Hold
 3 – 10m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks
 4 – Rest

Legless Rope Climb - YouTube

B.

Conditioning

12 Min AMRAP

3 X Devils Press @22.5/15kg
6 X DB Front Rack Lunge
9 X Pull Up
12 X Press Up

Tuesday:

A.

Strength

4 X 8 Deadlift @31X1 (Tempo)

Coach Notes:
Focus on the tempo on the deadlift and not bouncing the bar on the floor, building strength throughout the movement.

B.

10 Rounds For Time:

10 X Alt DB Snatch @25/17.5kg
5 X Burpee Over DB

The Dumbbell Power Snatch - YouTube

———
Crossfit Endurance – Suffolk Games Practice

In Pairs & For Time

Buy in:
200 Cal Row/Ski/Bike

Into:
50 X Over Yoke D-Ball Cleans @le heavy
50 X Sandbag Box Step Overs @le heavy
50 X Shuttle Runs*

*Partner A runs whilst partner B holds a plate overhead.

Time Cap: 35 Minutes
———

Wednesday:

Conditioning

30 Min AMRAP in 3’s

21-18-15-12-9-6-3
Wall Balls @15/9kg
KB Swings @32/24kg
Med Ball Sit Ups

*Follow the leader style, ALL 3 people start on different stations, rotate and complete 21 reps of each movement each before progressing through 18’s-15’s….etc

**Max Cals Bike / Row / Ski after completed, in remaining time.

Thursday:

A.

Strength

10 Sets
1 X Power Clean + 1 X Hang Squat Clean @65-70%

B.

Conditioning

10 Rounds in Pairs (YGIG)
12 X Cal Row / Ski
12 X Single Arm KB Thrusters @24/16kg (6 Each Arm)

P1 does Rd 1, P2 does Rd 2 etc

Friday:

A.

Strength

5 X 4 Back Squat @75%

B.

Conditioning

Every 3 Mins

5 Rounds
5 X Heavy D-Ball / Sandbag Over Shoulder
10 X DB Box Step Overs

Movement Demo - Atlas Stone To Shoulder - YouTube

Saturday:

Today most of the Gym will be at The Suffolk Games!! Therefore there will be Open Gym with suggested programming hosted by Amy Williams from 0900-1300!

Good luck to ALL OF OUR TEAMS at the comp!!

Open Gym Team WOD Chipper

In Pairs For Time:

2000m Row / 5000m Bike
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball @9/6kg
30 X Pull Up / Jumping Negative / Ring Row
100 X Wall Ball
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball
2000m Row / 5000m Bike

*Share all reps and movements as you please!

Sunday:

Hero WOD Partner ‘Helton’

3 Rounds for Time:
800m Run
30 X DB Squat Cleans (2 x 22.5/15kg)
30 X Synchro Burpees

*Run together, Share the Cleans, Burpees are synchro

The post Programming for the Week Commencing‪ 1st July‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Monday:

A.

Skill

Handstand Walking Technique / Progressions

2018 CrossFit Games | Individual Handstand Walk & Aeneas - YouTube

B.

Conditioning:

16 EMOM
1- 16 X Wall Balls @15/9kg
2- 16 X Box Jumps 24/20″
3- 16 X Russian KB Swings @24/16kg
4- 10m Handstand Walk / 20m Bear Crawl

Tuesday:

A.

Strength

Squat Clean Cycling Warmup

B.

Conditioning

Running for the First Time | Paying the Man Ep.025 - YouTube

#paytheman

E2MOM
Row / Ski 250m / Bike 600m
Remaining time Squat Clean @60/40kg
Aim is to get 75 X Squat Clean

Coaches Notes: Scale Distance to Max 1 Min and Power Clean as needed.

Time Cap: 30 Mins

Wednesday:

Hero WOD ‘Wood’

Australian Government Department of Defence

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

5 Rounds For Time:

400m Run
10 X Burpee Box Jump
10 X Sumo Deadlift High-pull @42.5/30kg
10 X Thruster @42.5/30kg
1 Min Rest

Time Cap: 30 Min

After Class Extra:

3 Sets:

45s Handstand Hold
45s Rest
30s Hollow Rock
30s Rest

Thursday:

Barbell

A.

20 Mins to Work up to a Heavy Single Snatch

How & Why To Hook Grip for the Snatch & Clean - YouTube

B.

8 EMOM
1 Rep @80% of above

C.

8 EMOM @50-60%
1 X Snatch
1 X Hang Snatch
1 X OH Squat

After Class Extra:

5 Rounds For Time:
10 X Cal Bike
10 X Air Squats
10 X Push Up

Friday:

A.

Strength

5 X 5 Push Press @70%

The Push Press - YouTube

B.

Conditioning

20 EMOM
1 – 16 X Down Ups
2 – 16/12 Calorie Row
3 – 16 X T2B / V-Up / Med Ball Sit-Up
4 – 12/10 X Calorie Assault Bike

Saturday:

Conditioning

30 Min Running Clock – In Pairs:

0:00-10:00
You Go I Go
6 x 300m Run (3 Each)

10:00-20:00
You Go I Go
6 Rounds of 10 X Cal Row / Ski + 20 X Wall Ball @9/6kg (3 whole rounds each)

20:00 – Finish
AMRAP 21-15-9
Synchro Plate GTOH @20/15kg
Synchro Burpee

Gymnastics:

Handstand Push Up

Handstand Push-ups, Scales, Kipps, Strict - YouTube

Sunday:

Hero WOD ‘Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Time:

1 Mile Run
100 X Pull Up
200 X Push Up
300 X Air Squat
1 Mile Run

Rx: Wear a 10/7kg Vest
Scale: Partition Pull Up, Push Up and Air Squat to 10 or 20 Rounds in between Runs.

The post Programming for the Week Commencing‪ 24th June‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Monday:

Barbell – Spilt Jerk

Jerk Tutorial with Max Aita & Anthony Pomponio | JTSstrength.com - YouTube

A.

Skill – Strength

15 Mins to Work up to a Technical Heavy Single Spilt Jerk

B.

12 EMOM
1- 3 X Spilt Jerk @70% of A.
2- 40 X DUs

C / ACE.

3 Sets:

20m OH KB Carry @Challenging Weight

Rest 60 Secs

10 X KB Shrug

Rest 60 Secs

*2 X KBs or DBs can be used

How To: Dumbbell Shrugs - YouTube

Tuesday:

A.

Strength

6 X 2 Front Squat @80%

How to Warm Up for Squatting |#AskSquatU Show Ep. 5| - YouTube

B.

Conditioning

8 AMRAP
2, 4, 6, 8, 10……
Wallball @9/6kg
T2B

Rest 4 Mins

8 AMRAP

2, 4, 6, 8, 10……
Alt Pistol
Burpee

———

Crossfit Endurance – Speed & Strength

A. For Time

200m Run
60sec Deadlifts @75-80%
*Rest to 65% MHR

400m Run
60s Deadlifts
*Rest to 67% MHR

600m Run
60s Deadlifts
*Rest to 70% MHR

800m Run
60s Deadlifts

B. Local Lactate Threshold Finisher

5 Rounds Of
12s Russian Twists
48s Bicycle Crunches

———

Wednesday:

Conditioning


In Pairs For Time:

100 X Cals
100 X Deadlift @60/40kg
80 X Cals
80 X Hang Power Clean
60 X Cals
60 X Front Squat
40 X Cals
40 X STOH
20 X Cals
20 X Cluster

Time Cap = 40 Mins

Thursday:

A.

Strength

5 X 3 Deadlift @75%

Movement Demo - The Conventional Deadlift - YouTube

B.

Conditioning

16 EMOM

1 – 6-10 X Strict Pull Up
2 – 20 / 14 X Push Up
3 – 60s Max Sit Up / GHD
4 – Rest

Friday:

A.

Strength

6 X 4 Back Squat @80%

B.

Conditioning

10 AMRAP

15/10 X Cals
10 X DB Power Clean @22.5/15kg
10 X DB Front Rack Lunge

Rest 3 Mins

10 AMRAP
10 X Burpee
20 X KB Snatch @24/16kg (10 Each Arm)*
30 X DU

*Scale to Alt DB Snatch

Saturday:

30 AMRAP In Pairs

6 X Bar Muscle Up / 12 X Strict Pull Up
12 X Squat Clean @80/60kg
18 X Box Jump Over @24/20″
400m Run Together

Gymnastics:

Core Strength Abs Session!!!

Sunday:

Hero WOD ‘Holbrook’

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

10 Rounds For Time:

5 X Thruster @55/37.5kg
10 X Pull-Up
100m Sprint
1 Min Rest

*Each Round For time

The post Programming for the Week Commencing‪ 17th June‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Monday:

Strength

4 Sets (Work in Pairs – You Go / I Go)

8 X Strict Pull Ups (Rx: Add weight if possible)
8 X Strict Ring Dips / Box Dip / HR Push Up
Rest 60s

The Pull-Up - YouTube

B.

Conditioning

20 AMRAP

In Pairs:

32 X Cals
16 X Alternating DB Snatch @25/17.5kg
200 X DUs

Tuesday:

Barbell – Snatch

A.

Strength

15 Mins Build to a Heavy Double Snatch Balance

Or OH Squat Therapy

Noah Ohlsen's 380-lb. Snatch Balance PR - YouTube

B.

Weightlifting

3 X 3 Snatch @67.5%
3 X 2 Snatch @77.5%
3 X 1 Snatch @87.5%

C.

Core Accessory

4 Min Tabata
Hollow Body Hold + Hollow Body Rock
*Alternate each interval

Rest 2 Mins

4 Min Tabata
Plank Hold + Shoulder Taps
*Alternate each interval

After Class Extra:

Benchmark – 10 Min Max Cal Row

———

Crossfit Endurance – Base

60 Seconds On: 60 Seconds Off

12/15 Cal Row/Ski or 9/12 Cal Bike
*In remaining time max rep burpees

Repeat until 100 Burpees completed

———

Wednesday:

Conditioning

In Pairs – YGIG

15 Min AMRAP
200m Run
10 X HSPU

*P1 runs 200m, then P2 runs 200m, P1 then completes HSPU etc…

Rest 4 Mins

15 AMRAP
10 X Burpee
15 X KB Goblet Squat @24/16kg
20 X Slam Ball @30/20lb

*Alternate movements this time, i.e. P1 completes Burpees, then P2 completes Squats, P1 Completes Slamball etc…

Thursday:

A.

Strength

3 Sets:

20 X Bulgarian Spilt Squat (Each Leg)
*using Back loaded Sandbag or Barbell

Rest 2 Mins

100m Farmers Carry
*using 2 X KB or Heavy D-Ball front carry

Rest 2 Mins

B.

Conditioning

12 AMRAP
12 X Renegade Row @2 X 22.5/15kg
10m DB Walking Lunge*
12 X DB Russian Twist
10m DB Walking Lunge*

*DBs loaded in suitcase position

Friday:

A.

Weightlifting

10 EMOM
3 X Power Clean @75%

B.

Conditioning

‘Jackie’

For Time:

1000m Row
50 X Thrusters @20/15kg
30 X Pull Ups

Sam Briggs Does Jackie - YouTube

Saturday:

In Teams of 3:

30 AMRAP
6 X Rope Climb
12 X Manmaker @22.5/15kg
18 X T2B
24 X Burpee to Plate

*Split Reps Evenly!

Gymnastics:

Skill & Strength – Handstand Walking!

Handstand Walk Redemption | Paying the Man Ep.024 - YouTube

———

Crossfit Endurance – Base Endurance

A. 2400m Row / Run

Rest to 65% MHR then go straight into B.

B. Farmer’s Carry Ladder

I. 600m @2xKB @Medium Weight
*Rest to 67%

II. 400m @2xKB @Heavy Weight
*Rest to 67%

III. 200m @2xKB @Heavy Heavy Weight
*Rest to 67%

IV. 100m @2xKB @Even Heavier Heavy Weight

*We will determine the exact weights for the Farmer’s Carries individually on the day. You can swap the kettlebells for D-Balls if you’re feeling a bit extra.

Needless to say, we shall start light(-ish) and increase the weight as the distance shortens! RIP grip

———

Sunday:

Hero WOD ‘Adam Brown’

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

2 Rounds For Time:

24 X Deadlifts @135/90kg
24 X Box-jumps @24/20″
24 X Wall-balls @9/6kg
24 X Bench Press @87.5/60kg
24 X Box-jumps
24 X Wall-balls
24 X Cleans @65/45kg

The post Programming for the Week Commencing‪ 10th June‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Monday:

Conditioning

30 AMRAP
Pairs Chipper

100 X Double Unders
90 X Wallball @15/9kg
80 X Alt DB Snatch @22.5/15kg
70 X T2B
60 X Alt DB C&J @22.5/15kg
50 X Box Jump @24/20″
40 X Burpee
30 X Strict HSPU
20 X Deadlift @140/90kg
10 X Bar Muscle Up / Strict Pull Up + Push Up

Tuesday:

Barbell – Power Clean

Power CLEAN / Olympic weightlifting - YouTube

A.

15 Mins to Build to a Heavy For The Day 3 X Power Clean

B.

10 EMOM
3 X Power Clean @70% of A

C.

3 Sets
20 X Banded Pull Aparts
20 X Banded Lat Pull Down
Rest as needed

Banded Pulldowns - YouTube

———

Crossfit Endurance – Base

For Time

170 / 210 Cal Bike / Ski / Row

E5MOM (starting @00:00) alternate between A & B

A.
12 X KB Swing
100m Sprint (Mind the )

B.
12 X KB Snatch
30 X DUs

———

Wednesday:

A.

Strength

20 Mins to Build to a 1RM Front Squat

Coaches Notes: This is a retest of the Benchmark for May, compare this to your previous attempt and record it in your MyWOD App or training diary!

B.

Conditioning

The Kettlebell Dead Clean with Jeff Martone - YouTube

10 AMRAP
10 X KB Clean
10 X KB Thruster
10 X KB Front Rack Lunge

*One Round on Left Arm, then on Right Arm.

Thursday:

Strength

The Shoulder Press - YouTube

A.

Build to a Heavy for the Day 2 X Strict Press
 
B.

3 X 2 Strict Press @90% of A

C.

8 AMRAP
2, 4, 6, 8… etc
V-Up*
Devils Press

*Rx+ GHD. Scale: Tuck Crunch / Sit-Up

Friday:

Strength

A.

12 EMOM
1 – 6 X Weighted Chin Ups
2 – 3-8 X Strict Push Ups (Tempo 40X1)
3 – 30s RH Side Plank, 30s LH Plank
4 – Rest

The Push-Up - YouTube

B.

Conditioning

5 Rounds – 2:00 On // 2:00 Off
300m Run
Max Cals

Coaches Notes:
Complete the run and then the score is calories in the remaining time. Try to be consistent each round and match your score!

Saturday:

Partner ‘Fight Gone Bad’

5 Rounds For Reps:

Wall Ball @9/6kg
Sumo Deadlift High Pull @35/25kg
Box Jump @24/20”
Push Press
Calories
Rest

Coaches Notes: 1 Minute on each movement, split the reps evenly, one partner working at a time.

Gymnastics:

Pull Up Skill / Kipping Technique

———

Crossfit Endurance – Power & Base

I. 6 X 3 Minutes of Work*

Alternate between A & B

A.
9 / 12 Cal Bike
14 X SA DB Clean & Jerk (change side after 7 reps)

B.
12 / 15 Cal Row
14 X SA DB Thruster (change side after 7 reps)

*These should be treated as all out, full speed, no-time-to-check-your-insta sprints. You rest for the remainder of the 3 minutes.

Rest 5 Minutes

II. For Time

40 X SA DB Clean & Jerk (changing side as you see fit)
1000m Row

Rest for HR to drop to 70%

40 X SA DB Thruster (changing side as you see fit)
2000m Bike

———

Sunday:

Hero WOD ‘Diesel’

David ‘Diesel’ Dalzell, a 20 year old British Army Ranger accidentally shot by a comrade as they returned to base from patrol in the Nad-e Ali district of Helmand, Afghanistan on 4th Feb 2011.

31 AMRAP

1 X Clean & Jerk
300m Run
6 X KB Swing @32/24kg
20 X Burpee

The post Programming for the Week Commencing‪ 3rd June‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Tuesday:

A.

Strength

5 X 3 Bench Press @80/85% + 2 X Legless Rope Climb or Rope Pulls from floor

Legless Rope Climb - YouTube

B.

Conditioning

5 Rounds For Quality:

10 X Single Arm DB Strict Press @22.5/15kg (Right Arm)
15 X V-Up / Sit-Up
10 X Single Arm DB Strict Press @22.5/15kg (Left Arm)
30 X Russian Twist @20/15kg Plate

———

Crossfit Endurance – Lactate Threshold

8 Min Window
50/60 Cal
In Remaining Time AMRAP
7 X Power Clean @70% 1RM
9 X T2B

5 Min Rest

8 Min Window
42/50 Cal
In Remaining Time AMRAP
5 X Power Clean @75-80%
12 X T2B

5 Min Rest

8 Min Window
34/40 Cal
In Remaining Time AMRAP
3 X Power Cleans @80-85%
15 X T2B

———

Wednesday:

A.

Strength – (Benchmark Work For May)

5 X 2 Front Squat @90%

Meso Hassona Part 1/3 (245kg Front Squat + 150/170) 2017 WWC Training [4k60] - YouTube

B.

Conditioning

5 Rounds For Time:

10 X Front Squat @60/40kg
10 X Over Bar Burpee
10 X Slam Ball @30/20lb

Thursday:

A.

Strength – (Benchmark Work For May)

4 Sets For Quality

6-10 X Strict Ring Chin Ups / Negative Bar Chin Ups

Rest 60 Sec

6-10 X Strict Ring Dip / HR Push Up

Rest 60 Sec

B.

Conditioning

24 AMRAP
In Pairs

IGYG (Full Round)
6 X GTOH @50/35kg
8 X Med Ball Sit-Up
10 X Wallballs @9/6kg

Friday:

A.

Strength

5 X 4 Deadlift @85%

The CrossFit Games - Women's Ranch Deadlift Ladder - YouTube

B.

Conditioning 

8 AMRAP
8 X Hang Squat Clean @50/35kg
32 X DUs

Rest 3 Mins

8 AMRAP
8 X Sumo Deadlift High Pull @50/35kg
200m Run

Saturday:

For Time In Pairs:

60 X Power Clean & Push Jerk @62.5/40kg
800m Run
60 X Power Snatch
800m Run
60 X Thrusters

———

Crossfit Endurance – Base and Speed

Every Minute For 21 Minutes Alternate Between

5 X D-ball to Shoulder
10 X C2B
200m Row

5 Minutes Rest

Into 3 Rounds For Time*

5 X D-ball to Shoulder
10 X C2B
200m Row

*Pace has to be significantly higher than the first part. We’re looking to push HR to 90% or over whereas in the first part we’re aiming for 80% average.

———

Gymnastics:

Ring Muscle Up

Muscle Up Tutorial | Tips & Exercises - YouTube

Sunday:

Spitfire In-House Mixed Pairs Comp!

Come along and support, it’s going to be a corker!!

The post Programming for the Week Commencing‪ 28th May‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Programming for the Week Commencing‪ 20th May‬

Monday:

A.

Strength – (Benchmark Work For May)

5 X 3 Front Squat @80-85%

B.

18 EMOM

1 – 3-5 X Strict Pull Up* + 5-10 X Push Up
2 – 15 X Front Squats @45-50% of 1RM
3 – REST

*Scale to Strict Low Bar Pull Up with feet on Box or Strict Ring Row

Tuesday:

A.

Skill – Double Unders / Triple Unders

How to do DOUBLE UNDERS - What Helped ME | Cole Sager - YouTube

B.

Conditioning

In Pairs:

30 AMRAP

40 X Calories
40 X KB Swing @32/24kg
200m Run
40 X Burpee
40 X Wallball @9/6kg
200 X DUs

———

Crossfit Endurance – Lactate Threshold

16 AMRAP
7 X Burpee to Target
20s Row / Bike
40s Air Squat (Recovery)
*Rest to 65% MHR

4 Min Rest

12 AMRAP
5 X Burpee to Target
26s Row / Bike
40s Air Squat (Recovery)
*Rest to 67% MHR

4 Min Rest

8 AMRAP
3 X Burpee to Target
32s Row / Bike
40s Air Squat (Recovery)
*Rest to 70% MHR

*The Bike / Row is a max effort. Embrace the burn

———

Wednesday:

Skill / Strength – Handstand Push-Up

Scaling the Handstand Push-up - YouTube

Hero WOD ‘Falkel’

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

25 AMRAP:

8 X HSPU
8 X Box Jump @30/24″
1 X Rope Climb @15ft

Thursday:

Conditioning

10 AMRAP

15/12 X Calorie Row
5 X Devils Press @2 X 22.5/15kg
10 X Thruster

Rest 4 Mins

10 AMRAP

12/10 X Calorie Assault Bike
5 X D-Ball To Shoulder @50/30kg
10 X GHD / Slam Ball Sit-Up / Sit-Up

Rest 4 Mins

10 AMRAP

200m Run
5 X Pull-Up
10 X Goblet Squat @32/24kg

Friday:

Barbell – Snatch Cycling

Efficiency Tips: The Snatch - YouTube

A.


Muscle Snatch

10-8-6-4-2


Hang Power Snatch

10-8-6-4-2


Power Snatch

10-8-6-4-2

B / ACE.

3 X 4 Back Squat @80%

Saturday:

In Pairs:

35 AMRAP
 
100 X DB Burpee @22.5/15kg
80 X DB Snatch
60 X DB Alt Lunge
40 X DB Thrusters
20 X Renegade Row
10 X Burpee Bar MU / 20 X Strict Pull Up
20 X Renegade Row
40 X DB Thruster
60 X DB Alt Lunge
80 X DB Snatch
100 X DB Burpee
Max Effort Synchro Air Squat

Score = Synchro Air Squats!

Strongman Saturday

Worlds Strongest Man Epic C-130 Hercules Plane Pull USA vs POLAND - YouTube

———

Crossfit Endurance – Speed & Power

27 X Deadlifts @70% 1RM
27 X Box Jumps @24/20”
27 X T2B
*Rest to 60% MHR before continuing

1000m Row
*Rest to 63% MHR

21 X Deadlift @75-80%
21 X Box Jumps
21 X T2B
*Rest to 65% MHR

1000m Run
*Rest to 67% MHR

15 X Deadlifts @80-85%
15 X Box Jumps
15 X T2B
*Rest to 70% MHR

60sec Max Cal Assault Bike

*Treat each interval as a sprint. The row/run are NOT a recovery phase. Your average HR should be at least 80%. Go lose your soul on that bike

———

Sunday:

Chipper For Time:

Buy In-

400m Run

Then 4 Rounds:

40 X Plate GTOH @20/15kg
10 X Burpee Box Jump Overs @24/20”
30 X Alt DB Hang Clean & Jerk @22.5/15kg

10 X DB Squat Cleans @2 X 22.5/15kg
20 X Toes to Bar

10 X Pull-Up / Ring Row

Buy Out-

400m Run

*40 Min Time Cap

The post Programming for the Week Commencing‪ 20th May‬ appeared first on CrossFit Spitfire.

  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Monday:

A.

Strength

5 X 4 Front Squat @75-80%

The Front Squat - YouTube

B.

Conditioning

15 AMRAP

In Pairs

42-30-18
Thrusters @60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar

Tuesday:

CF Barbell – Power Clean

Movement Demo - The Power Clean - YouTube

A.

Build to a Heavy Double

B.

3 X 2 @90% of A

C.

Conditioning

3 Rounds For Time:
400m Run*
15 X Power Clean @60/40kg

Time Cap: 15 Mins

Coaches Notes: *Scale to 1km Bike

———

Crossfit Endurance – Heart Rate Chipper

27 X STOH @25/35kg
27 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 65%

21 X STOH @30/42.5kg
21 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 67%

15 X STOH @35/47.5kg
15 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 70%

9 X STOH @40/55kg
9 X Front Squats
60 Seconds Over Bar Burpees

———

Wednesday:

Conditioning

A.

10 AMRAP
16 X Sit Ups / GHD
8 X Cal Bike / Ski
8 X Alt Pistol

Rest 3 Mins

B.

10 AMRAP
16 X KB Swings @24/16kg
8 X Cal Row
8 X HSPU / Z-Press

Rest 3 Mins

C.

10 AMRAP
16 X Burpees
64 X DUs
8 X C2B / Pull Up / Ring Row

Thursday:

A.

Strength

5 X 5 Strict Press @70%

The Shoulder Press - YouTube

B.

Conditioning

‘D.T’

Annie Thorisdottir Does DT - YouTube


For Time:

5 Rounds For Time:

12 X Deadlift @70/47.5kg
9 X Hang Power Clean @70/47.5kg
6 X Push Jerk @70/47.5kg

Friday:

A.

16 EMOM
1 – 8 X DB Bench Press
2 – 12 X DB Bent Over Row
3 – Max Strict T2B* / Toes to KB*
4 – Rest

B.

5 Rounds For Time:
21 X DUs
15 X V-Up / Tuck Crunch / Sit-Up
9 X Ring Dip / HR Push Up

Coach Notes:
*Toes to Kettle Bell

Toes to Kettlebell - YouTube

*Strict T2B Progressions

Hanging Leg Raise Demo - YouTube

Saturday:

Team WOD

In Pairs⁣ For Time:

100/80/60/40/20 Calories
90/70/50/30/10 DB Walking Lunges @22.5/15kg

*Every 3 Mins 1 Round of Synchro Cindy⁣
5 X Synchro Pull ups⁣ / Ring Row
10 X Synchro Press ups⁣
15 X Synchro Air Squats⁣

Time Cap: 45 Mins

Gymnastics:

Pull Up Strength and Skill & Double Under Skill

THE PULL UP - YouTube

———

Crossfit Endurance – Endurance Challenge

The Elephant

Male Elephant: 3500kg (Male RX)
Female Elephant: 2700kg (Female RX)
Baby Elephant (12 months): 1500kg (Scaled)

Let’s lift an Elephant!

The Rules:

1. We will be aiming to lift our chosen elephant weight from ground to overhead, combining an X number of reps, as fast as we can of course

2. You can pick (only!) one of the below:

(Weighted) Barbell
Wall Ball
Dumbell(s)
Plate
Kettlebell

3. Start repping!

NB. You can only pick one piece of equipment for this workout! Do you want to do 450 wall balls or 70 clean & jerks? It’s up to you!

———

Sunday:

Hero WOD ‘Evans’

This British Hero WOD is dedicated to Marine Tony Evans, 42 Commando RM, who died in an explosion in Afghanistan on 27/11/2008, at the age of 20.

For Time:

100 X Push-Ups
100 X Kettlebell Swings @24/16kg
100 X Toes-to-Bar
100ft Rope Climbs (accumulate over multiple ascents)

Coaches Notes: For the Rope Climb, accumulate 100ft total. If you are climbing a 15ft rope, 17 ascents are required.

Scale as needed by partitioning the workout into 10 Rounds of 10 Reps plus 1-3 Rope Climbs per round (stop Climbs once all 17 are completed).

The post Programming for the Week Commencing‪ 15th July‬ appeared first on CrossFit Spitfire.

Read for later

Articles marked as Favorite are saved for later viewing.
close
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Separate tags by commas
To access this feature, please upgrade your account.
Start your free month
Free Preview