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Programming for Week Commencing 24th October

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Monday:

‘KarinaFit’ (Karina’s Leaving WOD!) 😅

14 AMRAP
40 X DUs
30 X Wallballs @9/6kg
20 X KB Snatches @24/16kgs
10 X Ring Dips

Rest 10 Minutes

14 AMRAP
10 X Box Jumps @30/24″
20 X KB Swings @24/16kgs
30 X Sit Ups / V-Ups / GHD

Tuesday:

Establish a Heavy for the Day 3 x Power Clean / Work on Power Clean Technique

Power Clean Cycling Technique

‘Elizabeth’

21-15-9
Clean @62.5/42.5kgs
Ring Dips

After Class Extra:
6 X 4 Front Squat @80%
Rest 2 / 3 minutes

Wednesday:

Strict Press 4 X 10 @60%
Rest 2 Minutes

Bench Press 4 X 8 @70%
Rest 2 Minutes

50 Strict Pull-Ups
Every time you break 20/15 Press ups

100 Sit Ups / GHD

Thursday:

30 EMOM
1 – 15 X Calorie Row
2 – 15 X Pull-ups / Ring Rows
3 – 15 X Burpees
4 – 15 X Toes to Bar
5 – 15 X Wallballs 9/6kg
6 – 15 X HSPUs / HSPU Progressions

Friday:

Work up to a Heavy Snatch + Hang Snatch

20 EMOM @80%⬆️
Snatch + 2 X Hang Snatch

After Class Extra:
4 X 8 Back Squat @70%

Saturday:

In Pairs

14 AMRAP
60 X Calorie Row
50 X T2B
40 X Wallballs @9/6kg
30 X Power Clean @60/40kg
20 X Muscle Ups / C2B / Pull-Ups

Rest 10 minutes

5 Rounds
20 X KB snatch @24/16kg
20 X Synchronised Burpees

Gymnastics:

Muscle Ups!

Sunday:

The Gym will be closed for Sunday only as Team Spitfire and an army of supporters will be at the Battle of the Beasts in Colchester!!! This is the perfect opportunity to come and see a first class CrossFit competition and get inspired from some of the UKs and Europes finest athletes. There are a number of athletes from across the region including CrossFit Colchester and CrossFit Iceni that have worked really hard to qualify, so please come and show your support!

https://www.eventbrite.co.uk/e/battle-of-the-beasts-2016-tickets-22178549639

Programming for Week Commencing 17th October

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Monday:

A.1 Ring Dip 4 X 10
A.2 Strict Pull-Up 4 X 10
A.3 Strict Press 4 x 10 @60-70%
Rest 30 seconds / 30 seconds / 2 minutes

5 Rounds
10 X Hang Power Clean @40/30kg
20 X Push Press @40/30kg
10 X Pull Up
20 X Press Up

After Class Extra:
A.1 2 X 20 Band Tri Push Down
A.2 2 X ME L-Sit Hold (Box or Paralettes)
Rest 30 seconds / 2 minutes

Tuesday:

In Pairs
200m Plate Overhead Carry @20/15kg
60 Wallballs @9/6kg
60 Synchronised Burpees
200m Plate Overhead Carry @20/15kg
60 Step Out Goblet Lunge @32/24kg
60 Goblet Squat @32/24kg
200m Plate Overhead Carry @20/15kg
60 Calorie Row
60 DUs (each)
200m Plate Overhead Carry @20/15kg

Wednesday:

Build up to a heavy for the day 1 x Power Snatch + 1 x Hang Power Snatch (or work on Power Snatch technique)

10 EMOM @70/80%⬆️
1 x Power Snatch
1 X Hang Power Snatch

6 x 3 Back Squat @80%
(Rest 2 minutes)

Thursday:

Handstand Walking / Static Hold Technique and progressions

In teams of 3-5 rotating every 5 minutes for 30mins:

A) ME Farmers Carry @32/24kgs

B) ME Sled Push X 2 @Bodyweight+

C) ME Tyre Flips X 6/4 + Sledgehammer Strikes X 14/10

Friday:

Deadlift 4 X 8 @70%
Rest 2 minutes

Build to a heavy triple Squat Clean + 1 Split Jerk

12 EMOM
7 Clusters @60%⬆️

After Class Extra:
Front Squat 6 X 2 @85%
(Rest 2 minutes)

Saturday:

In Pairs
15 synchronised down ups
Partner A completes:
20 Goblet squats 32/24kg
15 KB swings 32/24kg

15 synchronised down ups
Partner B completes:
20 Goblet squats 32/24kg
15 KB swings 32/24kg

….etc until 6 full rounds have been completed

Rest 10 minutes

21-18-15-12-9-6-3
Thrusters @20/15kg
DUs
60-50-40-30-20-10

Gymnastics:

Planche Progressions (Paralettes)

Sunday:

Hero workout ‘Bradshaw’

10 Rounds:
3 X HSPU
6 X Deadlifts @102.5/70kg
12 X Pull Ups
24 X DUs

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Programming for Week Commencing 10th October

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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:

🎉🏋🏽 Jimmy B’s (Belated) Birthday Workout!! 🏋🏽🎉

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

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Monday:

Barbell Cycling

Hang Power Clean

10-8-6-4-2

Hang Clean

10-8-6-4-2

Power Clean

10-8-6-4-2
Clean

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 EMOM

Min 1 – 16 X Alternating Pistols @12/8kg

Min 2 – 30s Knee Raise / L-Sit Hang Hold

Min 3 – 10m HS Walk / 2-4 Wall Walks

Min 4 – 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

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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% ⬆ 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) 🏃🏽
3000m Row (250m each as a relay) 🚣🏽
400 DUs (40 each as a relay) 😅

Gymnastics:

Press to Handstand Technique /Progressions

Sunday:

Hero Workout ‘Murph’ 💪🏼

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

*Wearing a 10/7kg weighted vest 👍🏼

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.