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Programming For Week Commencing 12th August

Monday:

30 AMRAP

150 X DUs
24 X Power Snatch @60/40kg
24 X HSPU
24 X Front Squats @60/40kg
24 X Burpee Box Jumps
24 X Hang Power Clean @60/40kg
24 X Pistols
24 X Push Press @60/40kg

Tuesday:

A.

15 Mins to Build to a Heavy Double Power Clean & Push Jerk

B.

‘Twisted Grace’

For Time:

30 X Clean and Jerk @70/47.5kg

*Every time you break (i.e. stop cycling, let go of the bar) run 400m…

Time Cap: 15 Mins

Wednesday:

In Pairs:

15 AMRAP

20 X Down Ups
40 X DB Thrusters @2 X 22.5/15kg
60 X Double Unders

Rest 6 Minutes

15 AMRAP

30 X DB Snatches @25/17.5kg
30 X Sandbag Alt Lunges
30 X Calorie Row

Thursday:

CrossFit Total (CFT)

1RM Back Squat
1RM Strict Press
1RM Deadlift

15 Mins to establish each ‘Technically Perfect’ 1RM (e.g. 10 Mins to work up, 5 Mins to Score). Total score is derived from the sum of the best (or heaviest) of each lift. Generally, 3 attempts are made for each maximal lift.

After Class Extra:

Tabata Assault Bike
8 Rounds
20s On / 10s Off

Score = Total Calories

Friday:

4 X 4 Bench Press @80%

In between each set accumulate 30 seconds hanging L-Sit / Dead Hang

12 AMRAP

2,4,6,8,10,12…..
Strict Pull Up
HR Press Up
Strict Press @50%

After each round 30 Double Unders + 20 Sit Ups

Saturday:

In Teams of 3:

6 Rounds For Time

30 X Seated Wall Balls @9/6kg
30 X Russian KB Swings @32/24kg
30 X DB Power Cleans @2 X 22.5/15kg
3 X Rope Climbs

*EMOM 3 X Team Synchro Burpees

45 Min Time Cap

Gymnastics:

🤸🏻‍♀️🤸🏽‍♂️🤸🏻‍♀️🤸🏽‍♂️🤸🏻‍♀️🤸🏽‍♂️➡️

Sunday:

Hero Workout ‘Pike’

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

5 Rounds For Time:

20 X Thrusters @35/25kg
10 X Strict Ring Dips
20 X Push-ups
10 X Strict Handstand Push-Ups
50m Bear Crawl

Programming for the Week Commencing‪ 5th August‬

Monday:

40 EMOM

1- 15/12 X Cal Row
2- 14 X T2B
3- 24 X DB Snatch @22.5/15kg
4- Max Effort Over DB Burpee
5- Rest

After Class Extra:

6 Rounds:
45s Handstand Hold
45s Rest

Tuesday:

5 Rounds For Time:

15 X Wall Ball ‘2 For 1’ @9/6kg*
15 X Slam Balls @30/20lb
15 X Med Ball Sit Up

*Coaches Notes: Scale to ‘normal’ Wall Balls.

Rest 10 Mins
 
5 Rounds For Time:

9 X DB Deadlift @22.5/15kg
6 X DB Hang Clean & Jerk
3 X Devils Press

Wednesday:

Hero Workout ‘Willy’

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 Rounds For Time:

800m Run
5 X Front Squat @102.5/70kg
200m Run
11 X Chest to Bar Pull-up
400m Run
12 X KB Swing @32/24kg

Thursday

CF Barbell – Snatch

A.

5 X 5 Muscle Snatch @30-40%

B.

6 X 3 Snatch Balance @60%

C.

10 EMOM

1 X Snatch @80%

After Class Extra:

3 X 12 Front Squats @50-60%

Friday:

Conditioning

For Time:

3 Rounds For Time:

12 X STOH @60/40kg
14 X Front Rack Lunge @60/40kg
16 X T2B
 
Rest 10 Mins

In Pairs:
(One person working at a time, spilt the reps between you)

AMRAP 8

2, 4, 6, 8, 10, 12…
Hang Squat Clean @60/40kg
Push Up

Saturday:

In Pairs:

5km Row / Ski / 12.5km Bike
*During the session 20 X Rope Climbs must be completed between you.

Time Cap: 25 Mins

Rest 5 Mins

12 AMRAP

12 X Wall Balls @12/9kg
12 X DB STOH @22.5/15kg
6 X Synchro Down Ups

Gymnastics:

Handstand Push Up – Mobility, Strength & Skill

Sunday:

Hero Workout ‘Bull’

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

2 Rounds:

200 X DUs
50 X Overhead Squats @62.5/42.5kg*
50 X Pull-Ups
1 Mile Run

*Scale OH Squats to Back Squat if required by the coach.

Monday:

30 AMRAP

150 X DUs
24 X Power Snatch @60/40kg
24 X HSPU
24 X Front Squats @60/40kg
24 X Burpee Box Jumps
24 X Hang Power Clean @60/40kg
24 X Pistols
24 X Push Press @60/40kg

Programming for the Week Commencing‪ 29th July‬

Monday:

In Pairs:

12 AMRAP:

Rx:
15 X KB Swings @32/24kg
10 X Burpees
5 X Ring Muscle Ups

Scaled:
15 X KB Swings @24/16kg
10 X Burpees
10 X Ring Rows + 10 X Dips
 
Rest 8 Mins
 
10 Rounds For Time:

Rx:
12 X Pistol (1 Rep = both legs)
6 X Strict HSPU
2 X L-Sit / Legless Rope Climb

Scaled:
24 X Goblet Squat @24/16kg
12 X DB Seated Press @15/10kg
2 X Floor Rope Climbs

Score = Time

Tuesday:

🏋🏽‍♀️ Barbell Cycling 🏋🏽‍♀️

10–8-6-4-2
Hang Clean

10–8-6-4-2
Push Jerk

10–8-6-4-2
Clean

After Class Extra:

3 X 10 Back Squat @65%

———

Crossfit Endurance – Lactate Builder

Every 8 Minutes for 40 Minutes

2 Minutes Row/Bike/Ski for Cals
2 Minutes Wall Balls for Reps
1 Minute Double Unders for Reps
100m Sprint

*Rest for the remainder of the 8 minutes

———

Wednesday:

In Teams of 3:

20 Min Ascending ladder of
2, 4, 6, 8, 10…

Burpee Box Jump Overs @20”
KB Swings @24/16kg
Wall Balls

Rest 5 Mins

In Teams of 3:

10 AMRAP
1 X Rope Climb
5 X Synchro Down Ups
10 X Plate GTOH @20/15kg

After Class Extra:

Tabata Handstand Hold

8 Rounds:
20s On / 10 Secs Off

Thursday:

Conditioning

3 Rounds For Time:

10 X Power Clean @70/50kg
15 X V-Ups @24/20″
20 X Slam Ball @30/20lb
 
Rest 10 Minutes 
 
3 Rounds For Time:

8 X Bar Muscle-Up / Strict Pull Up
24 X Pistol
8 X STOH @70/50kg

After Class Extra:

Tabata Jumping Squats

8 Rounds:
20s On / 10 Secs Off

Friday:

Super Set Day

A.1 5 X 8 Bench Press @80/85%
A.2 5 X 8 Single Arm DB Row
(Rest 30/90s)
 
B.

For Quality:
4 Rounds

24 X Press Ups
12 X KB Deadlift @2 X 32/24kg
12 X Strict KB Shoulder Press
24 X Russian Twist @20/15kg

Saturday:

In Pairs For time:

200 X DUs
20 X Bear Complex @50/35kg
100 X DUs
16 X Bear Complex @60/35kg
100 X DUs
12 X Bear Complex @70/40kg
100 X DUs
8 X Bear Complex @80/50kg
100 X DUs
4 X Bear Complex @90/60kg
100 X DUs
2 X Bear Complex @100/70kg
200 X DUs

Gymnastics:

Toes To Bar – Mobility, Skill and Strength

———

Crossfit Endurance – Powerrrr Hourrrr

In Pairs For Time:

00:00-10:00; 2400m Run, swapping every 400m
10:00-20:00; 800m Farmer’s Carry, swapping every 200m
20:00-30:00; 2400m Row, swapping every 400m
30:00-40:00; 800m Farmer’s Carry
40:00-50:00; 4000m Bike, swapping every 500m
50:00-54:00; ME Plate GTOH

*Please note this is a slightly longer workout than usual so we will finish 5-10 minutes after 08:15!

———

Sunday:

Hero Workout ‘Lumberjack 20’

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

For Time:
20 X Deadifts @125/85kg
Run 400m
20 X KB swings @32/24kg
Run 400m
20 X Overhead Squats @52.5/35kg
Run 400m
20 X Burpees
Run 400m
20 X C2B Pull-ups
Run 400m
20 X Box jumps @24/20″
Run 400m
20 X DB Squat Cleans @20/15kg
Run 400m

Programming for the Week Commencing‪ 22nd July‬

Monday:

A.

Strength

5 X 3 Push Press @80-85%

B.

Conditioning

For Time:

5 Rounds:
10 X American KB Swing @24/16kg
20 X Double Under

Then:

100 X Goblet Squat @24/16kg
50 X Burpee

Time Cap: 18 Mins

Rx+: 32/24kg KB

Tuesday:

Strength:

Back Squat*
5 x 5 @75%

*Super Set with:
40m Farmers Carry (4 X Lengths)

Conditioning:

30 – 20 – 10
Single Arm DB Thruster* @22.5/15kg
400m Run

*Split DB Thrusters 15R/15L, 10R/10L, 5R/5L

Time Cap: 12 Mins

———

Crossfit Endurance – ⏰Watch the Clock Edition*⏰

@00:00
1000m Run

@05:00
50 X Wall Balls @9/6kg

@10:00
1000m Row

@15:00
50 X Power Cleans @50/35kg

@20:00
2500m Assault Bike (1.6 Mile)

@25:00
50 X Burpees

*As soon as a new slot starts, you move onto the corresponding movement, disregarding of whether you finished your last round.

———

Wednesday:

For Time In Teams of 3:

400m Run Together Carrying 1 X 24kg + 1 X 16kg KB + 1 X 9kg Ball
24 X Synchro Down Up
12 X Rope Climb
24 X Synchro Down Up
400m Run Together Carrying Load
18 X Synchro Down Up
9 X Rope Climb
18 X Synchro Down Up
400m Run Together Carrying Load
12 X Synchro Down Up
6 X Rope Climb
12 X Synchro Down Up
400m Run Together Carrying Load
6 X Synchro Down Up
3 X Rope Climb
6 X Synchro Down Up

*Rx+ Wear a Weighted vest
**Rope Climbs are shared

Thursday:

CF Barbell – Hang Snatch

A.

Build to a Heavy Double Hang Snatch

B.

8 EMOM
2 X Hang Snatch @75-80% of A

C.

3 X 5 Sotts Press*
Rest as needed

*Coaches Notes: Scale to Snatch Grip BTN Push Press / Seated BTN Press

Friday:

A.

Strength

Pause Power Clean (at Knee)

15 Mins To Build to a Heavy Triple

B.

3 X 3 @90% of Triple

C.

Conditioning

5 Rounds (90s On / 90s Off)
10/8 X Cals
2 X DB Bear Crawl Lengths
Max Slam Balls in Remaining Time

Saturday:

Spitfire Summer Comp 2019!!!

With over 75+ Spitfire Ninjas taking part in an Epic day of Team WOD competition we will be celebrating our 3rd Birthday in style! 🎂💙🎊

Doors Open @0800

WOD Brief @0830

WOD 1 @0900

Finish @1330-1400

Sunday:

Hero Workout ‘McGhee’

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 AMRAP

5 X Deadlift @125/85kg
13 X Push-Up
9 X Box Jump @24/20”

Introducing Our Spitfire Clinical Injury Specialist – Sam The ‘Movement Mechanic’

❇️ Team Spitfire are very excited to announce that Sam Gibbons Movement Mechanic is joining the Team as our first resident full time Clinical Injury Specialist!!

❇️ With a Masters Degree in Sports Rehabilitation Sam has extensive knowledge in neuromuscular rehabilitation, for both sport and non-sporting injuries. Having worked on a sports medical team in Football, with Professional Boxers, Powerlifters, Crossfit Athletes, Sniper unit Military Personnel, National Level Snowboarders and Brazilian Jiu-jitsu Athletes, Sam has a proven track record of returning athletes to high level sport. Sam is also the only qualified DNS – ET (Dynamic Neuromuscular Stabilisation – Exercise Trainer) in the area, which means he can provide highly specific injury rehabilitation. After working in an NHS clinic of a hospital alongside specialists including Physiotherapists, Osteopaths and Chiropractors he also has the skill set necessary to guide anyone back to their job / hobbies regardless of their age or ability.

❇️ To book in to see Sam simply head over to:

💻 Booking Service
📧 movementmechanicuk@gmail.com
☎️ 07535 149570

MOVEMENT MECHANIC
Sam Gibbons MSc BSc (Hons) GSR DNS-ET
Clinical Injury Specialist

#physical #therapy #crossfitspitfire #teamspitfire #norwich #sportsrehabilitation