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Programming for Week Commencing 15th August

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Monday:

Establish a Technical 1RM Deadlift

20 EMOM
1- 20 KB Swings @24/16kg
2- 10/6 Chin Ups
3- 8 Push Press @50/35kg
4- 6 Hang Power Clean @50/35kg

Tuesday:

In Pairs:
80-60-40-20
Burpees + Calorie Row
Wallballs @9/6kg + DUs

(Between you complete the 80 Burpees + Calorie Row working on each movement at the same time, then complete 80 Wallballs + DUs, then move onto 60 etc)

Wednesday:

Establish a Technical 1RM Clean & Jerk

Work on Barbell Cycling:
Power Clean + Push Jerk

10 EMOM
5 Power Clean + 5 Push Jerk TNG
(Do all 5 cleans then 5 jerks)

Thursday:

Handstand Walking Technique / Progressions

15 EMOM
1- 20/15 Press Ups
2- 8 Pull Ups
3- 20 Seconds L-sit hold on rig
4- 8 Strict HSPU

Extra: 2 X Max Effort Barbell Bicep Curl 20/15kg
Rest 90 seconds

Friday:

20 Minutes to work up to a Heavy 1 Rep Snatch or technique work

Power Snatch
12-10-8-6-4-2
Rest 90 seconds between sets

Saturday:

Pairs Relay:
10-8-6-4-2-2-4-6-8-10
Front Rack Lunge @60/40kg
Over Box Jumps @24/20″
Hang Clean @60/40kg
Over Box Jumps @24/20″

Gymnastics:

Pull Up Kipping technique / progressions

Sunday:

Hero workout ‘Carse’

*Begin each round with 50 metre bear crawl

21-18-15-12-9-6-3 rep rounds of:
Clean @42.5/30kg
Double-Unders
Deadlift @85/55kg
Box jumps @24/20″

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Programming for Week Commencing 8th August

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Monday:

Work up to a Heavy for the day of 1 X Snatch

10 X E2MOM @80% of above
1 Snatch
2 Hang Snatch
3 Overhead Squat

6 X 2 Front Squat @85%
Rest 2 minutes

Tuesday:

4 X 9 Bench Press @75%
Rest 2 minutes

In Pairs:
10 Rounds
30 Wallballs @9/6kg
10 GTOH @60/40kg

Wednesday:

18 min EMOM:
1 – 5 strict Muscle up / Chest to bar / Pull ups / Ring rows
2 – 5 strict Handstand press up / Dips / Press ups
3 – 30 second L-Sit / Hollow hold

10 rounds – 90 seconds on / 30 seconds off:
10 Wallballs @9/6kg
16 Kettlebell Snatch @24/16kg

Thursday:

Work up to a Heavy Clean

10 EMOM
1 Rep @80/90% of above

10 EMOM
1 Clean
1 Hang Power Clean
1 Front Squat
1 Hang Clean

Friday:

In 15 Minutes Complete
12-9-6-3-3-6-9-12
Thrusters @50/35
Burpees

Rest 10 minutes

In 15 Minutes Complete
50-40-30-20-10
Box Jumps 24/20″
Calorie Row / Bike

Saturday:

In Pairs:
40 AMRAP
Run 200m
30 Sumo Deadlift Highpull @50/35kg
40 Calorie Row / Bike
15m Handstand Walk / 4 Wall Walks

Gymnastics:

Ring Muscle Up

Sunday:

Hero Workout ‘Schmalls’

800 meter run

Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings @32/24
10 Handstand Push Ups

Then:
800 meter run

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Programming for Week Commencing 1st August

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Monday:

20 minute time cap
4 Rounds
Run 600m
20 Burpee Box Jumps @24/20″

Rest 5 minutes

20 EMOM
1- 15/12 Calorie Row
2- 20 Sumo Deadlift High Pull @50/35kg

Tuesday:

Overhead Squat 5 X 5 @ 75%
Rest 2 minutes between sets

For Time:
100 DUs
8 Power Snatch@60/40kg
80 DUs
8 Power Snatch@60/40kg
60 DUs
8 Power Snatch@60/40kg
40 DUs
8 Power Snatch@60/40kg
20 DUs

Wednesday:

Deadlift 4 X 12 @50%
Rest 2 minutes

12 EMOM
E- 20 Russian KB Swings @32/24kg
O- 10 High Box Jumps @30/24″

Thursday:

Technique Practice / Progressions:
Rope Climbing / Kick to Handstand / Handstand Hold

4 Rounds
3 Muscle Ups / 10 Strict Pull-ups
10 HSPU / 20/15 Press-ups
30 DUs
40 Sit Ups / GHD

Friday:

Barbell Cycling

Clean
12-10-8-6-4-2

Push Jerk
12-10-8-6-4-2

Cluster
12-10-8-6-4-2

Extra: 5 X 5 Back Squat @75/80%
Rest 2 minutes

Saturday:

In Pairs:
10 Rounds
12 Power Clean@60/40kg
12 Synchro Burpees

30-25-20-15-10-5
Pull-ups
Thrusters @60/40kg

Gymnastics:

Basic Acro – Beginner Level
(Hand Balancing / Cartwheels / Round Offs / Handstand into Forward Tuck Rolls)

Sunday:
Hero Workout ‘Glen’
30 Clean & Jerks @62.5/42.5kg
1 mile run
10 rope climbs @15ft
1 mile run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Programming for week commencing 25th July

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Programming for Week Commencing 25th July

Monday:

In 3’s
100 Clusters @50/35kg
50 Over Bar Down Up
80 Clusters @50/35kg
40 Over Bar Down Up
60 Clusters @50/35kg
30 Over Bar Down Up
40 Clusters @50/35kg
20 Over Bar Down Up
20 Clusters @50/35kg
10 Over Bar Down Up

Starting with and every 2 minutes one person on team must row 10 calories

Tuesday:

Snatch Warm Up + Work up to a Heavy for the day of 1 Snatch + 1 Hang Snatch

12 EMOM
E- 8 Hang Snatch @50% of above
O- 40 DUs

Wednesday:

Work up to a Heavy Clean & Jerk

5 Rounds @80%
1- 1 Clean + 1 Jerk
2- 2 Clean + 1 Jerk
3- 3 Clean + 1 Jerk
Etc

After Class Extra:
Back Squat 7 X 3 @80%
Rest 2 minutes

Thursday:

A.1 5 X 5 Strict Pull-ups
Rest 30 seconds

A.2 5 X 20/15 Press Ups
Rest 90 seconds

20 EMOM
1- 10 Ring Dips
2- 5 Strict T2B
3- 10 Strict Press
4- 30 Second Hollow Hold

Friday:
5 X 3 Bear Complex
Rest 2minutes

20 AMRAP
30 Wallballs 9/6
20 Box Jumps 24/20″
30 DUs
20 Burpees

Saturday:

CrossFit Gain Team WOD!!

The 09:00 and 10:00 Team WOD classes will be hosted at CrossFit Gain, book into the class on Teamup but make sure you turn up at CrossFit Gain for the class! Programming will be by Gain. There will also be a BBQ for lunch after the classes 😀

Address: 9 Gilchrist Close, Bessemer Road, Norwich, NR4 6AT

Spitfire will be open as usual 09:00-14:00 although there will be no formal classes however Hannah will be hosting and you’re very welcome to follow her awesome programming!

Sunday:

2016 CrossFit Games Workout
‘Double DT’
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
@70/47.5kg

In honour of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an Improvised Explosive Device. Timothy is survived by his wife Megan and one-year old son T.J.

Programming for Week Commencing 18th July

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It’s CrossFit Games Week!!! We are having a social at the Box for members, their families and friends on Saturday 23rd July at 6pm with a BBQ and Drinks, whilst watching the 2016 Games and the fittest on earth battling it out!

Monday:
A.1 5 X 5 Strict Press @75%
Rest 90 seconds

A.2 5 X 8 Strict Pull-ups / Ring Pull-ups
Rest 2 minutes

6 Rounds
10 Power Clean @50/35
20/15 Press Up

Tuesday:
4 X 9 Back Squat @70%
Rest 2minutes

16 EMOM
1 – 10 Burpee Box Jumps 24/20″
2 – 15/12 Calorie Row
3 – 20 Wallballs 9/6
4 – 30 DUs

Wednesday:
8 X 3 Deadlift @75-80%
Rest 90seconds

100-80-60-40-20
DUs
Sit Ups
50-40-30-20-10

100 Russian KB Swings @32/24kg

Thursday:
Work on T2B and pull ups (strict and kipping) progressions

10 min EMOM:
E: 5 Toes to Bar / Toes to Rings
O: 3 Muscle Ups / 5 Strict Pull Ups / 10 Kipping Pull Ups

20 min AMRAP
200m run
20 KB swings 24/16kg
10 Burpees
10m Handstand Walk / 3 Wall Walks

Friday:
Establish a 1RM Power Clean

10 AMRAP
5 Power Clean
5 Front Squat
5 STOH
(All @50% 1RM Power Clean)

5 X 4 Front Squat @80%
Rest 2 minutes

Saturday:
Hang Snatch Technique

In Pairs
1000m Row / Run / Bike
50 Hang Power Snatch 20/15
800m
40 Hang Power Snatch 30/20
600m
30 Hang Power Snatch 40/25
400m
20 Hang Power Snatch 50/30
200m
10 Hang Power Snatch 60/35

Gymnastics:
Handstand Walking

Sunday:
Hero Workout ‘Walsh’
4 rounds:
22 Burpee pull-ups
22 Back squats @85/57.5kg
200 meter run with 20/15kg plate overhead

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.