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Programming for Week Commencing 10th October

Monday:
5 X 5 Back Squat @80%
Rest 2 minutes
21 EMOM
1- 16/14 Calorie Row
2- 16/14 Burpee
3- 16/14 Wallballs @9/6kg
Tuesday:
20 Minutes to work up to a heavy technical Clean
10 EMOM
1 X Clean @80/90%
10 EMOM
1 X Clean @60/70%
1 X Hang Power Clean
1 X Front Squat
1 X Hang Clean
After Class Extra:
Front Squat 5 X 5 @80%
Rest 2 minutes
Wednesday:
๐๐๐ฝ Jimmy B’s (Belated) Birthday Workout!! ๐๐ฝ๐
AMRAP 40mins
31 X Double Unders
10 X Clean @60/40kg
31 X Double Unders
10 X Toes to Bar
31 X Double Unders
10 X HSPU
31 X Double Unders
10 X Bar Facing Burpees
31 X Double Unders
10 X Thrusters @60/40kg
Thursday:
A.1 Bench Press 4 X 8 @70%
A.2 4 X ME Over Bar Chin Hold (Overhand grip)
A.3 4 X ME Dead Hang Hold / L-Sit Hang Hold
Rest 90 seconds between sets
6 Rounds
10 Strict Press @60%
10 Press Ups
10 Strict Pull-ups
10 Ring Dips
After Class Extra:
4 X 30s Hollow Body Hold
4 X 30s Reverse Hollow Body Hold
Rest 1 minute between sets
Friday:
Work up to a technical heavy Snatch
Practice Power Snatch cycling
‘Isabel’
For time:
30 X Snatch @62.5/42.5kg
Saturday:
In Pairs
15 AMRAP
Row 500m
20 T2B / Knee Raises
20 Thrusters @20/15kg
(Score = Meters on the erg)
Rest 10minutes
15 AMRAP
Partner A starts on the rower
Partner B does 20 burpees
(When Partner B finishes the 20 burpees they change)
(Score = Meters on the erg)
Gymnastics:
Skin the Cat / Roll to Inverted Hang
Sunday:
Hero Workout ‘Morrison’
50-40-30-20-10
Wall ball shots @9/6kgs
Box jumps @24/20″
Kettle bell swings @24/16kgs
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Programming for Week Commencing 3rd October

Monday:
Barbell Cycling
Hang Power Cleanโจ
10-8-6-4-2โจ
Hang Cleanโจ
10-8-6-4-2โจ
Power Cleanโจ
10-8-6-4-2
Cleanโจ
10-8-6-4-2
Tuesday:
4 X 10 Deadlift
(Rest 2 minutes)
1st Set = Strong Mixed Grip
2nd Set = Clean Grip
3rd Set = Weak Mixed Grip
4th Set = Clean Grip
With emphasis on perfect form complete:
4 X 20 Goblet Lunge @24/16kg KB in each hand
(Rest 2 minutes)
4 X 8 Chin Up
(Rest 90 seconds)
3 Rounds
12 V-Ups
30 Sit-Ups
Wednesday:
Overhead Squat 5 X 5 @70%
Rest 2 Minutes
Snatch warm up
20 EMOM
1 Power Snatch + 1 Hang Snatch + 2 OHS
After Class Extra:
Back Squat 5 X 5 @80%
Rest 2 minutes
Thursday:
Squat Therapy / Pistol Technique and Progressions
20 EMOMโจ
Min 1 โ 16 X Alternating Pistols @12/8kg
โจMin 2 โ 30s Knee Raise / L-Sit Hang Hold
โจMin 3 โ 10m HS Walk / 2-4 Wall Walksโจ
Min 4 โ Rest
Friday:
12 AMRAP
30 Goblet Squats @24/16kg
30 Burpees
30 Goblet Lunge @24/16kg
Rest 5 Minutes
12 AMRAP
10 Hang Power Clean @50/35kg
10 Box Jumps @24/20″
10 Front Squats @50/35kg
Saturday:
In Pairs:
2 minutes work 1 minute rest
A.
“Karen”
150 Wallballs @9/6kg + Run 5 X 100m
B.
60 Hang Power Cluster @50/35kg
C.
50 Synchronised Burpees
D.
40 Thrusters @50/35kg
E.
Row 2000m
Gymnastics:
Kipping Practice and Progressions / Pull Ups / Chest to Bar / Bar Muscle Ups / Ring Muscle Ups
Sunday:
Hero workout ‘White’
5 rounds:
3 X Rope Climbs
10 X Toes to bar
21 X walking lunges with 20/15kg plate overhead
400m run
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Programming for Week Commencing 26th September

Monday:
12 AMRAP
60 Wallballs@9/6kg
Run 200m
40 Burpees
Rest 10minutes
20-18-16-14-12-10
KB Snatch@24/16
DUs
10-20-30-40-50-60
Tuesday:
5 X 5 Power Clean @80%
Rest 2 minutes
12 EMOM
2 X Power Clean + 1 X Hang Power Clean @70%
After Class Extra:
Front Squat 6 X 6 @80%
Rest 2 minutes
Wednesday:
A.1 Bench Press 4 X 8 @70%
A.2 Strict Pull-ups 4 X 8
Rest 30 seconds / 90seconds
10-1
Strict press @40/30kg
Strict Chin Up
Finish with 5 rounds:
20 Bar Bicep Curls @20/15kg
20/15 Press Ups
After Class Extra:
3 X 15 Tricep Band Pushdown
Rest 90 seconds
Thursday:
Ring Muscle Up technique practice and progressions
Work on Power Clean + Push Jerk Cycling technique
In Pairs:
14 min AMRAP
1-2-3-4-5-6-7……..
Power Clean @50/35kg
Front Squat @50/35kg
STOH @50/35kg
Burpee
(Partner 1 does 1 Rep of each of the above movements then tags partner 2 who completes 1 Rep of the above movements then 2/2 3/3 4/4…..)
Friday:
20 Minutes to work up to a heavy for the day: 1 X Snatch + 2 X Hang Snatch or technique work
10 mins, every 30 Seconds @70% โฌ 1 Snatch + 1 Hang Snatch
Back Squat 6 X 2@85/90%
Rest 2 minutes
Saturday:
In Pairs:
2000m Run (100m each as a relay) ๐๐ฝ
3000m Row (250m each as a relay) ๐ฃ๐ฝ
400 DUs (40 each as a relay) ๐
Gymnastics:
Press to Handstand Technique /Progressions
Sunday:
Hero Workout ‘Murph’ ๐ช๐ผ
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*Wearing a 10/7kg weighted vest ๐๐ผ
In memory of Navy Lieutenant Michael P Murphy, 29, of Patchogue, N.Y., a navy SEAL who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he originally named it “Body Armor”. Murph is a gritty tribute to the Medal of Honor recipient.
Programming for Week Commencing 19th September

Monday:
21-15-12-9-6-3
Box Jumps @24/20″
DUs
50-40-30-20-10
Rest 7 minutes
Run 400m
10 Rounds:
10 X Burpees
10 X KB Swings @24/16kg
Run 400m
Tuesday:
๐๐๐ฝ๐ถBears 2nd Birthday WOD!๐ถ๐๐ฝ๐
Establish a 1RM Bear Complex
6 Rounds:
12 X Power Clean @50/35kg
10 X Push Press @50/35kg
8 X Strict Pull-Up
2 X Lengths Bear Crawl
1 X Dog Treat for Bear
After Class Extra:
A.1 3 X 10 Chin Up
A.2 3 X 20/15 Press Ups
Rest 30 seconds / 2 minutes
Wednesday:
20 Minutes to work up to a heavy 1 Rep Power Snatch or technique work
Power Snatch
12-10-8-6-4-2
Rest 90 seconds between sets
After Class Extra:
Bench Press 5 X 5 @80%
Thursday:
Handstand Walking Practice and Progressions
‘Cindy’
20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
After Class Extra:
6 X 3 Front Squat @90%
Friday:
In Pairs (2 minutes work 1 minute rest):
100 Synchronised Thrusters @20/15kg
100 Calorie Row
80 Over Rower Burpees
80 Hang Power Clean @50/35kg
60 Synchronised Thrusters @20/15kg
60 Calorie Row
40 Over Rower Burpees
40 Hang Power Clean @50/35kg
20 Synchronised Thrusters @20/15kg
20 Calorie Row
10 Over Rower Burpees
10 Hang Power Clean @50/35kg
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 ๐
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 there will be supervised Open Gym with suggested programming!
Also don’t forget our next Spitfire social with Rounders in the Park from 2pm!!
Sunday:
Hero workout ‘Falkel’
25 min AMRAP:
8 X HSPU
8 x Box Jumps @30/24″
1 X Rope Climb
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.
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