8 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Metcon In Pairs 25 AMRAP – You Go I Go 40 X Cals 20 X Syncro Down Up 10 X Power Clean @100/60kg *Split the calories in half – 1 for 1, quick singles on the Power Clean —— Tuesday: A. Strength 3 Rounds for Total Reps (12 EMOM): 60s Max Strict Pull Up 60s... 
1 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM 3 X Deadlift @4010 Tempo (RPE 7-8) *The focus for the tempo element is on the Eccentric (down) movement, maintaining perfect form throughout each Rep (4s Descent, No Pause at Bottom, Lift Bar, No Pause at Top) B. Metcon 4 Rounds For Time:... 
25 Jul 2021 | Coaching Tips, CrossFit, Weekly Programming
Summer Comp Team T-Shirts! If you’re looking for custom t-shirts for your Spitfire Summer Comp Team check out Star Leisure Wear! ——— Monday: A. Strength 4 Sets for Quality: 10 X Bent Over DB Row 30s HS Hold* 10 X Chin Ups (supinated) 10 X DB Strict Press *Scale:... 
18 Jul 2021 | Coaching Tips, CrossFit, Weekly Programming
Programming for Week Commencing 19th July —— Monday: A. Strength 5 X 5 Push Press @75% Rest 2 Mins Between Sets B. Metcon 4 Rounds For Time: 25 X Wall Ball @9/6kg 25 X V-Up 25/20 X Cals Time Cap: 16 Mins —— Tuesday: A. Skill – Handstand Walking B. Metcon 21-15-9... 
11 Jul 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning 40 EMOM (10 Rounds) 1- 4 X Manmaker @2 X 22.5/15kg 2- 24 X Sit-Up 3- ME Cals 4- Rest *Move at a steady consistent pace, aim to hit the same Cals each and every round —— Tuesday: Barbell A. 8 E2MOM 5 X Muscle Snatch @RPE 6-7 B. Snatch Complex 10... 
4 Jul 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 3 Sets: 20 X Rear Elevated Split Squat (each leg) @RPE 8-9 *Only use load if needed to reach RPE. If using Bar load onto back rack position B. Metcon For Time: 20-15-10-5 Cals Front Squat @50/35kg 200m Sandbag Carry @30/20kg Time Cap: 15 Mins ——... 
27 Jun 2021 | Coaching Tips, CrossFit, Weekly Programming
Programming for Week Commencing 28th June —— Monday: A. Strength 10 E2MOM 5 X Deadlift @RPE 8-9 B. Metcon 15 EMOM 1- 12 X Alt DB Hang Clean & Jerk @22.5/15kg 2- 10 X Burpee Over DB 3- 14/10 X Cals —— Tuesday: A. Strength 10 E2MOM 3 X Paused Split Jerk
@RPE 7... 
20 Jun 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM 7 X Pendlay Row @RPE 8-9 B. Metcon 25-20-15-10-5 Cals Slamball KB Russian Swing @32/24kg Time Cap: 18 Mins —— Tuesday: Hero WOD ‘René’ Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an... 
13 Jun 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Push Jerk 10 E2MOM 5 X 5 @RPE 8-9 B. Metcon 3 Rounds For Time: 18/14 X Cals 15 X Sumo Deadlift High Pull @40/30kg 12 X OH Squat @40/30kg Time Cap: 15 Mins —— Tuesday: Barbell – Snatch A. Build to a 1RM B. Strength – Snatch... 
6 Jun 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Deadlift Build to a Heavy Technical Set of 3 B. Metcon 15 EMOM 1- 10 X GTOH @42.5/30kg + 5 X Down Up 2- ME Cals 3- Rest —— Tuesday: A. Strength – Back Squat Build to a 2RM B. Metcon For Time: 0 – 5 mins: 1000/750m Row / Ski /...