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Programming for Week Commencing 21st December

Monday:

A.

Strength – Sumo Deadlift High Pull

6 X 5 @RPE 8-9

Set Every 90s

Build load over the first 3 sets, then perform last 3 sets at same load of @RPE 8-9

B.

Metcon

5 Rounds For Time:

5 X STOH @70/50kg
10 X Deadlift @70/50kg
20/16 X Cals

Time Cap: 15 Mins

——

Tuesday:

A.

Strength – Establish a 3RM Front Squat

Rest 90s Between Sets

B.

Metcon

Every 5 Mins For 3 Rounds:

15 X Wall Ball @9/6kg
12 X HSPU
9 X Bar Facing Burpee
6 X Power Clean 60/40kg
3 X Front Squat

——

Wednesday:

A.

Strength – Establish a 3RM Power Snatch

Rest 90s Between Sets

B.

‘11.1’

10 AMRAP
30 X DU
15 X Power Snatch @35/25kg*

*Masters 55+ @30/20kg

——

Thursday:

Christmas Eve
(0800, 0900 & 1000)

‘12 Days of Christmas’ Team WOD Special!!

——

Friday:

CLOSED

Merry Christmas!!!

——

Saturday:

Team WOD
(0900, 1000 & 1100)

With a Rolling Clock In Pairs:

00:00-0600

‘Say Grace Together’

60 X Clean & Jerk @61/43kg

06:00-10:00

Rest

10:00-20:00

‘Feast with Fran’

42-30-18
Thrusters @43/40kg
Pull Up*

*Scaling: Purple Banded / Low Bar / Row

20:00-23:00

Rest

23:00-30:00

‘After Dinner Annie’

50-40-30-20-10
DU*
Synchro Partner Sit-up

*Split DU / SU between you, one person working at a time. SU = X 2 Reps

——

Sunday:

Hero WOD ‘Klepto’

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4 Rounds For Time:

27 X Box Jump @24/20”
20 X Burpee
11 X Clean @65/45kg

———

Programming for Week Commencing 14th December

Monday:

A.

Strength – Push Press

5 X 3 @RPE 7
(Set Every 90s)

B.

Metcon

‘20.1’

10 Rounds For Time:

8 X GTOH @42.5/30kg
10 X Bar Over Burpee

Time Cap: 15 Mins

———

Tuesday:

Barbell – Clean Cycling

Power Clean
10-8-6-4-2

Hang Clean
10-8-6-4-2

Clean
10-8-6-4-2

To be performed ‘Touch & Go’. Build the load as you descend the Reps. Reset the Bar between each Set. The aim is CONSISTENCY throughout.

———

Wednesday:

A.

Strength & Skill – Toes To Bar

5 Rounds For Quality:

10-20 X Toes 2 Bar / Toes to Hip / T2KB
10 X Alternating Single Leg V-Ups

B.

Metcon

5 Rounds For Time:

15 X Chest 2 Bar Pull Up*

15 X STOH @60/40kg

(1 Minute 30 Seconds Rest Between Rounds)

Time Cap: 18 Mins

*Scaling: Pull Up / Banded / Seated / Row

——

Thursday:

A.

Strength – Deadlift

5 E2MOM
10 reps @40-50%

*Build the load over the 5 Sets

B.

Metcon

Every 4 Mins for 4 Sets:

12 X Med Ball / D-Ball Sit Up
12 X Single Arm Front Rack DB Lunges @ 1 x 22.5/15kg (Right Arm)
12 X Single Arm Front Rack DB Lunges @ 1 x 22.5/15kg (Left Arm)
12 X Burpee Over DB

Repeat for 4 total rounds, and rest the remainder of the 4 minute window.

——

Friday:

A.

Strength – Back Squat

5 E2MOM

1 X 4 @50%
1 X 4 @60%
1 X 4 @65%
1 X 4 @70%
1 X 4 @75%

*Superset with 30s L-Sit Hold / Rig Hollow Hold between Sets.

(If needed have Odds perform BS then Hold in E2MOM, and Evens perform Hold then BS each Set)

B.

Skill – Rope Climbing Technique

Rx+: Legless / L-Sit
Rx: Basket
Scaled 1: Plank
Scaled 2: Seated

C.

Metcon

9 AMRAP

10 X Med Ball / D-Ball Clean @9/6kg
1 X Rope Climb

——

Saturday:

TEAM WOD

In Pairs – Spilt the Reps Between you

26 AMRAP

16 X Toes To Bar
16 X Hang Power Snatch* @42.5/30kg
32/26 X Cals

200m Run (Together) Between Rounds

*Scale: KB Swing

——

Sunday:

Hero WOD ‘The Seven’

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds For Time

7 X HSPU
7 X Thruster @60/40kg
7 X Knees to Elbows
7 X Deadlift @110/75kg
7 X Burpee
7 X KB Swing @32/24kg
7 X Pull-up

Time Cap: 32 Mins

——

Programming for Week Commencing 7th December

Monday:

A.

Strength – Snatch Grip Deadlift

5 X 5 @RPE 6
(Set Every 90s)

B.

Metcon

Buy In:
25 X V-Up / Single Leg Alt V-Up

21-15-9
Snatch* 40/30kg

84-60-36
DU / SU*
*(168-120-72)

Buy Out:
25 X V-Up / Single Leg Alt V-Up

Time Cap: 15 Mins

*You must be able to move consistently well, scale sensibly!

(After Buy In 21 Snatch then 84 DU, 15 Snatch etc)

———

Tuesday:

A.

Strength & Skill – Bar Muscle Up & Progressions

5 Rounds For Quality:

1-5 X Bar MU / 5-10 X Chest to Bar – Strict Pull Up / 10-20 X Ring Row
14/10 X Cals @RPE 5-6

B.

Metcon

4 Rounds For Time:

12 X DB Burpee @2 X 22.5/15kg
16 X Toes To Bar / Toes to Hip / T2KB
20/14 X Cals @RPE 8-9

Time Cap: 16 Mins

———

Wednesday:

A.

Strength – Front Rack Split Squat

3 X 20 @RPE 8 (Each Leg)
Rest 2 Mins Between Sets

B.

Metcon

20 EMOM

1- 16 X Wall Ball @9/6kg
2- 8 X Power Clean @60/40kg
3- ME Cals
4- Rest

———

Thursday:

A.

Strength – Overhead Squat

5 X 3 @RPE 5-7
(Set Every 90s)

*Build the load through the Sets

B.

Metcon

‘Ropey Helen’

3 Rounds For Time:
400m Run
21 X American KB Swing @24/16kg
3 X Rope Climb*

Time Cap: 16 Mins

*Scaling Options: Seated / Plank

———

Friday:

Barbell – Snatch Cycling

Muscle Snatch
10-8-6-4-2

Hang Power Snatch
10-8-6-4-2

Power Snatch
10-8-6-4-2

Build the load as you descend the Reps. Reset the Bar between each Set. The aim is CONSISTENCY throughout.

———

Saturday:

Team WOD

6 Rounds For Time In Pairs:

16 X Double KB / DB Thrusters
14 X Chest to Bar Pull-Up
16 X Double KB / DB Snatch
14 X Box Jump @30/24”
20/14 X Cals

Time Cap: 30 Mins

———

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds For Time:

3 X Handstand Push Up
5 X Wall Ball @9/6kg
1 X Power Clean @100/60kg

Time Cap: 35 Mins

———

Programming for Week Commencing 2nd December

Wednesday:

A.

Strength – Strict Press

5 X 6 @60-70%

*Perform 1 Set Every 90s

B.

Metcon

Every 3 Mins for 5 Sets

10 X Thruster @42.5/30kg
10 X Over Bar Burpee
10 X V-Up / Tuck Crunch
40 / 80 X DU / SU

Thursday:

Barbell – Clean & Jerk

A.

6 X 3 Clean Pulls

*Build up over the sets to a Heavy For The Day

B.

20 E2MOM (10 Sets)

3 X Clean & Jerk

Build over sets to Max of 70%

Friday:

A.

Strength – Back Squat

5 Reps Every 90s X 5 Sets

*Build up over sets to a max of 70%

B.

Metcon

20 EMOM
1 – 5-15 X Pull Up (Odds)
2 – 12 X DB Power Clean (Evens)
3 – 15/12 X Cals
4 – 12 X T2B / Toe to Hip / T2KB
5 – Rest

Saturday:

Team WOD

6 Rounds For Time (Split Reps Between You):

2 X Rope Climb (Odds)
10 X Devils Press @2 X 22.5/15kg
20 X Wallball (Evens)
30 / 24 X Cals

Time Cap: 28 Mins

Sunday:

Hero WOD ‘Riley’ (Lite Version)

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

For Time:

1 Mile Run

150 X Burpee

1 Mile Run

Time Cap: 40 Mins

*Rx: Wear your weighted vest

BOOM! So here we go…

We are all in this TOGETHER, and our commitment to you is to keep all our members FIT, HEALTHY and SANE. We can only do this with you playing an active part and making an effort to do this with us. All of the coaches are behind you, so please make sure you make the most of what we can offer you throughout November…

✅ Member Equipment Loans

✅ 3 X Daily Midweek Online CrossFit Classes (Early / Mid-Morning / Early Evening)

✅ Saturday Online Team WOD

✅ Sunday Online Hero WOD

✅ Daily At Home Program for you to do anytime

✅ Full access to The Athlete Program which includes 11 different daily programs including Conditioning, Running, Gymnastics, Weightlifting, Body Building and more!

We got this… all you need to do is to keep your chin up and GET INVOLVED!!!! Don’t disappear, you will feel 1,000,000% better about life if you continue to train with us and the amazing community we have built together!!!!!

We will be using Zoom, with full details and links sent to members before Thursday. You do not need to have any kit to join the classes, and you don’t even need to turn your camera on. We really can’t make it any easier for you to stay fit with us!

TEAM SPITFIRE