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Programming for the Week Commencing‪ 13th May‬

‪Monday:‬

‪Conditioning ‬

‪In Pairs For Time:‬

‪10/20/30/40/50/40/30/20/10‬

‪Burpee to Plate‬
‪Seated Wall Ball @6/4*kg‬
‪Alt DB Hang Clean & Jerk @25/17.5kg‬
‪Sandbag Alt Lunge‬ @Heavy

‪Time Cap: 40 Mins‬

‪*4kg = 10lb Slamball‬

Coaches Notes: Focus on Form and Quality over speed. Open the hip and stand straight on the plate for the Burpee. Throw the ball as high as you can from the seated position. Pick a DB slightly heavier than you would normally snatch with for the C & J.

‪Tuesday:‬

‪A.‬

‪Strength – Muscle Up Accessory Work‬

‪5 Sets‬:

‪5-8 Strict Pull Up*‬
‪Rest 60 Sec‬

‪*Scale = Strict Banded or Rx+ = Weighted Dip Belt / Vest‬

‪5-8 Strict Dip**‬
‪Rest 60 Sec‬

‪**Scale = Strict Push Up / Box Dip or Rx+ = Weighted Dip Belt / Vest‬

‪Coaches Notes: Complete one set of Pull Ups, Rest 60 Sec, then complete one set of Dips. Repeat for 5 Sets.‬

‪B.‬

Conditioning

10 AMRAP

10 X Push Press @60/40kg
20/14 X Press Ups

Rest 3 Mins

3 Rounds For Time:
25 X Sit Ups / Med Ball Sit Ups / GHD
50 X Double Unders

‪———‬

Crossfit Endurance – Lactate Threshold & Base Endurance

4 X 6 Minutes On: 2 Minutes Off

Alternate between A & B

A.
400m Run / 800m Bike
12 X Over Erg Burpees
Max Cal Row in Remaining Time

B.
400m Run / 800m Bike
12 X Over Bar Burpees
Max Rep Thrusters @35 / 25kg

*As always, aim for consistent scores in A and B.

**Aim to raise HR to 90% or higher on the row and thrusters.

‪———‬

‪Wednesday:‬

‪Barbell – Clean & Jerk‬

‪A.‬

‪15 Mins to work up to a Heavy For The Day Single Clean & Jerk‬

‪B.‬

‪8 EMOM‬
‪1 – 2 X Clean @80% of A.‬
‪2- 2 X Spilt Jerk @80% of A.‬

‪C.‬

‪3 X 4 Back Squat @75%‬

‪Thursday:‬

‪Conditioning ‬

40 EMOM
1 – 12/10 X Cal Row
2 – 12 X Alt DB Snatch @25/17.5kg
3 – 200m Run (Scale to 500m Bike)
4 – 3 X Burpee MUs / 5 X Burpee Ninja Roll Up

‪Friday:‬

A.

Strength

4 X 5 Front Squat @70/75% with 3 Sec Pause at Bottom

B.

Conditioning

In Pairs For Time:

50 X Deadlifts @140/90kg
50 X Box Jumps @30/24”
250 X DUs

50 X Wallballs @15/9kg

Time Cap: 15 Mins

‪Saturday:‬

30 AMRAP

In Pairs

10 X Over Box Burpee @24/20”
10 X Calories
10 X Single Arm DB Thruster @22.5/15kg (5 Each Side)

Coaches Notes:
 P1 completes all movements (30 reps) then tags P2 who does the same.

‪Gymnastics:‬

‪Core Strength Workshop! #absfordays!🔥‬

‪———‬

Crossfit Endurance – All In One Endurance 😎💪

8 EMOM – Individual
Min 1 – 5 X Squat Clean @80%
Min 2 – 12 X Wallballs

Straight into:

4 Min – With A Partner
Max Cal Assault Bike

Straight into:

8 EMOM – Individual
Min 1 – 3 X Squat Cleans @85%
Min 2 – 12 X Pull Ups

Straight into:

4 Min – With A Partner
Max Cal Rower

Straight into:

8 EMOM – Individual
Min 1 – 1 X Squat Clean @90%
Min 2 – 12 X Box Jumps

4 Min – With A Partner
Max Over Bar Burpees

*The partnered elements have one person working and one person resting. You can split the work however you think is best to get the most calories/burpees on the board!

‪———‬

‪Sunday:‬

‪Hero WOD ‘Hortman’‬

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

45 AMRAP
800m Run
80 X Air Squat
8 X Ring MU / Bar MU / Strict Pull + Push Up

Olympic Weightlifting Workshop With Amy Williams & Sarah Davies – For All Abilities!

CrossFit Spitfire are excited to host our second Olympic Weightlifting Workshop by two of the country’s finest lifters, Sarah Davies and Amy Williams!! 🏋🏽‍♂️💙

This is your chance to be trained by two amazing coaches and athletes on a 1 Day Workshop on Saturday 18th May, at CrossFit Spitfire in Norwich.

There are LIMITED TICKETS available at just £62.50 (plus booking fee) per person, simply grab your spot here: https://www.eventbrite.co.uk/e/olympic-weightlifting-workshop-with-amy-williams-sarah-davies-tickets-61024936227

Workshop Itinerary:

11:00-12:00 – Coach Demos & Questions
12:00-13:30 – Snatch
13:30-14:00 – Lunch
14:00-15:30 – Clean & Jerk
15:30-16:00 – Stretching & Questions

This is a very unique opportunity to access some of the county’s finest talent, and pick their amazing brains for all of the knowledge bombs you can get! We are confident that the PBs will come flooding in so get signed up now whilst tickets last!!

Here is a little bit about them:

Sarah Davies

I started Weightlifting in September 2011 and fell in love with the sport straight away. After two years, I was selected for my first International and since then I have gone on to compete in many more.

I have competed in four European Senior Championships (5th in 2017) and three World Championships (6th in 2017). In 2015 I was the first British person to win the European U23 Championships, collecting three gold medals from this competition. I have also competed in two Commonwealth Games; most recently taking silver in Australia with a 95kg snatch and 122kg clean and jerk.

I am a fully qualified PE teacher which definitely comes out on the workshops – whether it’s telling people off or making up weird and wonderful cues to help you remember things!

Amy Williams

It wasn’t until around a year ago that I retired from CrossFit and dedicated all my training to Olympic Weightlifting but I have been competing in Weightlifting competitions since November 2015.

Since joining forces, in November 2017, with Jack & Sarah at Wisdom 4 Weightlifting my Weightlifting career has been a whirlwind of a ride.

My highlights so far are:

– English Champion
– Breaking British Records
– Competing with KSV Grünstadt in the German Weightlifting Bundesliga – We were promoted to Division One!
– Selected for my first International representing Great Britain at the European Championships

I have also been coaching Weightlifting for a couple of years now, along with also being a CrossFit and CrossFit Kids coach.

We look forward to seeing you there!

TEAM SPITFIRE

Programming for the Week Commencing‪ 7th May‬


Tuesday:

A.

Strength

15 Mins to Build to a 1RM Front Squat

Coaches Notes: This is to be used as a Benchmark for May’s Programming and percentage work going forward, make a note of it in your MyWOD App or your training diary!

Or

Squat Therapy

B.

Conditioning 



3 Rounds For Time:

100 X DU
24 X Alt DB Snatch @22.5/15kg
24 X Russian Twist @15/10kg
24 X Alt Pistol

Time Cap: 15 Mins
 
———

Crossfit Endurance – Base Endurance & Pacing

A. 2500m Run / Row or 5000m Bike

Rest for HR to drop to 65% then go straight into part B.

B. 50 X Cleans @70-75% of 1RM

Every time HR equals or exceeds 85% rest until it has dropped down to 70%.

*This is an exercise in pacing. Aim to keep HR just under 85% throughout the workout by breaking up the cleans in small sets with short rest periods.

———

Wednesday:

Hero WOD ‘Hammer’

5 Rounds For Time:

5 X Power Clean @61/42.5kg
10 X Front Squat
5 X Jerk
20 X Pull-Up

Rest 90 seconds between each Round – Keep your eyes on the Clock!

Coaches Notes: Time Cap of 5 Mins per Round (not including Rest).

Time Cap: 30 Mins

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

After Class Extra:

3-4 Sets:

60 Sec Cumulative Handstand Hold (Facing Away) / Plank Hold
Rest 30 Sec
60 Sec Cumulative Handstand Hold (Facing Wall) / Walking Plank
Rest 30 Sec

Thursday:

A.

Strength

4 Sets:

5-8 X Strict Ring Row + 20 Sec Hold with Rings to Chest

Rest 60 Sec

5-8 X Strict Dip + 20 Sec Hold in Ring Support (Top of rings)

Rest 60 Sec

Coaches Notes: This the start of our Benchmark Programming for May to develop the Strength, Mobility and Skill for the Muscle Up! Keep an eye on the weekly program for your progressions and Skill work.

B.

Conditioning

10 Rounds For Time:

In Pairs
YGIG Full Round (Total 5 Rounds Each)

12/10 X Calorie Row / Ski
12 X KB Swings @24/16kg
12 X Box Jumps @24/20”

Time Cap: 25 Mins


Friday

A.

Skill – Handstand Walking

B.

Conditioning

For Time:

Row 800m
50 X Thrusters @50/35kg
50 X Ring Dip / Box Dip / Push Up
Bike 2000m

Time Cap: 20 Mins

Coaches Notes: The 50/50 can be partitioned as required to scale (Eg. 5 rounds of 10, or 10 rounds of 5, select the option which will keep you moving and pacing well throughout)


Saturday:

In Pairs

6 Rounds For Time:

12 X Deadlift @70/50kg
10 X Hang Power Clean @70/50kg
8 X Alt Lunge @70/50kg
12 X Cals
10 X Burpees Over Bar

8 X Bar Muscle Ups / Strict Pull Ups

Gymnastics:

Bar Muscle Up

———

Crossfit Endurance – Speed & Power Endurance

A. 18 AMRAP

2 X Rope Climb
60sec ME Assault Bike
*Rest until HR is 67% or less

5 minutes rest

B. 18 AMRAP

8 X Burpee Box Jump Over
60sec ME Row
*Rest until HR is 67% or less

*Go hard on the bike/row. Aim for a consistent scores (in calories) throughout the intervals in each section.

———

Sunday:

Conditioning

A.

18 EMOM

1 – 5 X Squat Clean @70%
2 – 15/12 X Cal Bike
3 – Rest

B.

18 EMOM

1 – 5 X Hang Power Snatch @70% + 30 X DUs
2 – 15 X T2B

3 – Rest

Programming for the Week Commencing‪ 29th April‬

‪Monday:‬

A.

Strength – 15 Mins to Establish a 3RM Strict Press

Coaches Notes: ‪This is the end of a 4 week program for April to improve Strength and Mobility for the Strict (Military) Press. Compare this to your previous attempt!‬

‪B.‬

14 AMRAP
YGIG In Pairs (P1 completes all of 1 movement, tags P2 and completes all of next movement)

7 X T2B
14 X Russian Swings @32/24kg
21 X Double Unders

‪After Class Extra:‬

‪3 Rounds For Time:‬
‪500m Row‬
‪60 Sec Handstand Hold / Plank Hold‬

Tuesday:

A.

Strength

5 X 5 Back Squat @70/75%

B.

Conditioning

6 AMRAP

6 X Power Clean @70/50kg
6 X Burpees Over Bar

Rest 2 Mins

4 AMRAP

4 X Power Clean @70/50kg
4 X Burpees Over Bar

Rest 2 Mins

2 AMRAP

2 X Power Clean @70/50kg
2 X Burpees Over Bar

——————

Crossfit Endurance – Speed Endurance

A. 3 X 3 Minutes On: 90 Seconds Off

15 X Box Jump Overs
Max Calories Row / Ski / Bike

5 Minutes Rest

B. 3 X 3 Minutes On: 90 Seconds Off

600m Run
ME Wall Balls

——————

Wednesday:

Conditioning

30 AMRAP

Pairs Chipper

100 X Double Unders
90 X Wallballs @14/9kg
80 X Alt DB Snatch @22.5/15kg
70 X T2B
60 X Alt DB C&J @22.5/15kg
50 X Box Jumps @24/20″
40 X Burpees
30 X HSPU

20 X Deadlifts @140/90kg

10 X Bar Muscle Ups / 20 X Strict Pull Up

Thursday:

Barbell – Hang Snatch

A.

Strength

4 X 10 Behind the Neck Snatch Grip Push Press

B.

Conditioning
16 EMOM

1 – 3 X Hang Snatch @70%
2 – 6 X Snatch Pull @70%

After Class Extra:

3 X 3 Front Squat @70% With 3 Sec Pause at the bottom

Friday:

A.

Strength

5 X 5 Deadlift @80%

3 Rounds For Time:

800m Row / Ski
50 X Wallballs @9/6kg
100 X Double Unders

Saturday:

Conditioning

In Teams of 3
3 Rounds For Time


80 X Thrusters @70/50kg
80 X Pull Ups
80 X C&J @70/50kg
80 X T2B

80 X Calorie Row + 160 X Double Unders* (Done at the same time – i.e. 2 people working)

Coaches Notes: One person working at a time (except the Row + DUs). Use a weight that challenges each individual (Max sets of 3-5 reps each) and do not rush especially the barbell movements!

Time Cap: 30 Mins

Gymnastics:

CrossFit Skills – Double Unders & Rope Climbing (including fast safe descents, and how to legless climb efficiently)

—————

Crossfit Endurance – Base Endurance

4 Minutes On: 4 Minutes Off

800m Run
ME Overhead Squat @50/35kg

Repeat until total OHS reps is 55

—————

Sunday:

Hero WOD ‘Maupin’

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

4 Rounds For Time:

800m Run
49 X Push Up
49 X Sit Up
49 X Air Squats

Programming for the Week Commencing‪ 22th April‬

‪Monday:‬

Bank Holiday Monday Team WOD!! 🏋🏽‍♂️😎

‪The Gym will be open 0900-1300 with classes at 0930 and 1030. Open Gym will be available from 1130-1300!‬

For Time:

Teams of 4

4 Rounds For Time:

25 X Hang Power Clean
25 X Over Bar Burpees
25 X Front Squats
20 X Over Bar Burpees
15 X STOH
15 X Over Bar Burpees
10 X Thrusters
10 X Over Bar Burpees
5 X Clusters
5 X Over Bar Burpees

*Each Movement / Rep is done as a Synchro Pair (2 X Synchro Pairs in each Team)
Rx: 70/47.5kg
Score = Time

Tuesday:

A.

Strength – 5 X 5 Push Press @75%

*From Rack

B.

Conditioning

20 AMRAP – ‘Cindy’s Abs’

5 X Toes To Bar
10 X Push Up
15 X Air Squat

———

Crossfit Endurance – Lactate Threshold

A. 4 X 90 Seconds On: 90 Seconds Off

12 X DB Thrusters
Max Cal Row / Bike / Ski

Rest 5 Minutes

B. 4 X 90 Seconds On: 90 Seconds Off

12 X Over DB Burpees
Max Cal Row / Bike / Ski

Rest 5 Minutes

C. 4 X 90 Seconds On: 90 Seconds Off

12 X DB Thrusters
12 X Over DB Burpees
Max Cal Row / Bike / Ski

———

Wednesday:

🚜 Strongman / Strongwoman! 🚜

At All Times:
1 Person Must be Doing Cals
1 Person Resting
2 People Working on Station

6 AMRAP
D-Ball Ladder (2 People)
ME Cals Row (1 Person)

3 Mins Rest

6 AMRAP
20m Yoke Carry Sprints + Seated Wall Balls (2 People)
ME Cals Row (1 Person)

3 Mins Rest

6 AMRAP
20m Sled Harness Pull + 100m Sandbag Run (2 People)
ME Cals Bike (1 Person)

3 Mins Rest

6 AMRAP
ME Axle Bar Deadlifts @80/50kg (2 People)
ME Cals Bike (1 Person)

*When any 1 Person Stops Lifting or swaps perform 5 X Synchro Burpees All Together (except Row Person) then Swap

Thursday:

A.

Strength

4 X 8 Bench Press @70/75%

B.

Conditioning

3 Rounds For Quality:

10 X Strict HSPU / Seated Z-Press
20 X Burpee to Plate
30 X Sumo Deadlift HighPull @50/35kg

Friday:

Conditioning

35 EMOM (8 Rounds)

1- 40 X DUs
2- 15 X KB Russian Swing @32/24kg
3- 15 X Box Jump @20/24″
4- 15 X DB Push Press @22.5/15kg
5- 10 X V-Up

Saturday:

Get your Glamour on and Handbags at the ready for a Drag Queen / Cross-Dressing Charity Workout to raise money for MND! (Classes as normal, Fancy Dress optional but highly recommended!!) 💃🏽👛🔥

30 AMRAP
In Pairs
You Go I Go (Each Movement Alternate)

10 X Calories
10 X Slamball @30/20lb
10 X Goblet Squat @32/24kg
10 X Goblet Step Out Lunge @32/24kg
10 X Push Up
10 X Wall Ball @9/6kg
1 X Rope Climb

Gymnastics:

💍💪🏽⬆️

———

Crossfit Endurance – Speed Endurance

5 X 2 Minutes On: 90 Seconds Off

2 X Rope Climbs
15 X Wall Balls
Max Distance Row / Bike / Ski in remaining time

Straight into:

1 X 4 Minutes On

2 X Rope Climbs
15 X Wall Balls
Row / Bike / Ski until target distance or max effort within the time cap

*Target Distance
Girls: 2000m (Row / Ski) or 4000m (Bike)
Guys: 2500m (Row / Ski) or 5000m (Bike)

Distance covered on each interval is accumulated until the target distance is hit in the final interval

———

Sunday:

Hero WOD ‘Desforges’

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

5 Rounds For Time:
12 X Deadlifts @102.5/70kg
20 X Pull Ups
12 X Clean & Jerks @62.5/42.5kg
20 X Knees to Elbows