Programming for the Week Commencing ‪25th November‬

Monday:

A.

Strength

5 X 3 Back Squat @80%

B.

Conditioning

For Time:

21 X Hang Squat Clean @60/40kg
400m Run
15 X Hang Squat Clean
400m Run
9 X Hang Squat Clean
400m Run
6 X Hang Squat Clean
400m Run
3 X Hang Squat Clean

Time Cap: 18 Min

Tuesday:

A.

Strength

4 X 8 Deadlift @65-70%

B.

Conditioning

3 Rounds For Time:

6 X Box Jump @30/24”
12 X C2B Pull up
24 X KB Swings @24/16kg
48 X DU

———

Crossfit Endurance

I. Base Endurance ‘Watch the Clock’

00:00-06:00*
200/100m Run**
120 sec ME DU/SUs

06:00-12:00
400/200m Run
90 sec ME DU/SU’s

12:00-18:00
600/300m Run
60 sec ME DU/SU’s

18:00-24:00
800/400m Run
30 sec ME DU/SUs

*You rest for the remainder of the time slot after you finish your DU/SU’s.
** We’ll scale the distance to your ability. If necessary we’ll swap the run for a row!

II. Midline Conditioning

6 X 30 sec One Arm Weighted Plank: 30-60 sec rest between sets

———

Wednesday:

A.

Strength

4 X 6 Strict Press @75/80%

B.

Conditioning

For Time:

30-20-10-20-30
STOH @42.5/30kg
Over Bar Burpee

Thursday:

A.

Strength – Mid-Line

3 Rounds:
12 X V-Ups / Tuck Crunch
30 X Russian Twist @15/10kg
Rest 60 seconds after each round

B.

Conditioning

3 Rounds For Time:
In Pairs

400m Run Together
25 X Synchronised Wallballs @9/6kg
50 X Synchronised BW Lunges
25 X Pull Ups

Time Cap: 24 Mins

Friday:

A.

Strength

5 X 3 Front Squat @80%

B.

Conditioning
For Time:

21-15-9
Thruster @60/40kg
T2B

Saturday:

Conditioning

In Pairs For Time:

1000m Row
100 X DB Push Press @22.5/15kg
20 X Synchronised Down Ups
800m Row
80 X DB Push Press
20 X Synchronised Down Ups
600m Row
60 X DB Push Press
20 X Synchronised Down Ups
400m row
40 X DB Push Press
20 X Synchronised Down Ups
200m Row
20 X DB Push Press
20 X Synchronised Down Ups
100m Row
10 X DB Push Press

Gymnastics:

Toes To Bar

———

Crossfit Endurance

I. Speed Endurance

4 Rounds
1 x Heavy Sled Push
1 X Hi-Lo Agility Ladder
200m Run*
*Rest to 65% MHR

*Rest 5 Minutes*

4 Rounds
30 Sec Isometric Anderson Squat
5 x Over Plate Jumps (Increasing Height)
200m Run*
*Rest to 65% MHR

*Run:
Rnd 1: Easy
Rnd 2: Moderate
Rnd 3: Fast
Rnd 4: Faster!

———

Sunday:

SPITFIRE IN-HOUSE CHRISTMAS COMP!