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Programming for Week Commencing 16th January

ADULTS

Monday:

A) Build up to a 1RM Snatch (20mins) 


B) EMOM @ 15 mins @75-80%

Snatch + Snatch Balance + Overhead Squat 


C) Snatch Grip Deadlift 5 x 3

After Class Extra:


Back Squat 6 x 4 @80%

Tuesday:

10 AMRAP
10 X Deadlift @112.5/75kg

10 X Burpee Box jump Overs @24′/20′′

Rest 5 minutes

10 AMRAP
6 X Power cleans @85/55kg
20 X Wall Ball @9/6kg

Rest 5 minutes, and then…

10 AMRAP
15 X Overhead* Squats @52.5/35kg
15 X Toes-to-Bar
(*Scaled = Back Squats)

After Class Extra:

3 Rounds

20 X V-ups

15 X Tuck crunches

20 seconds hollow hold

20 seconds reserve hold
(60 seconds rest between rounds)

Wednesday:

A) Split Jerk 5 x 3 @75/80%

B) 8 sets of:

30 Seconds of DB Renegade Rows

Rest 30 Seconds

30 Seconds of Strict Pull-Ups

Rest 30 seconds

C) For time (But Quality Too!)

18-15-12-9-6-3
Push Press 

Hand-release Press ups

Bent-over-rows

Thursday:

A) Work up to a Technical Heavy 1 Clean + 1 Hang Clean

B) 12 EMOM
5 X TNG Clean @70%⬆

C) Front Squat 4 X 8 @70%

Friday:

Ring Muscle Up / Progressions


Warm up Deadlifts and HSPU (Progressions and Kipping)

‘Diane’

21-15-9

Deadlifts @102.5/70kg
HSPU

Saturday:

In Teams of 3:

100 X Wall balls @9/6kg
100 X Cal Row

100 X DB Snatch @20/15kg
100 X Down ups
80 X Wall balls @9/6kg
80 X Cal Row

80 X DB Snatch @20/15kg
80 X Down ups
60 X Wall balls @9/6kg
60 X Cal Row

60 X DB Snatch @20/15kg
60 X Down ups
40 X Wall balls @9/6kg
40 X Cal Row

40 X DB Snatch @20/15kg
40 X Down ups
20 X Wall balls @9/6kg
20 X Cal Row

20 X DB Snatch @20/15kg
20 X Down ups

Gymnastics:

Rope Climbs and Pistols

Sunday:

Hero Workout ‘Zeus’

45 Min Timecap

3 Rounds
30 X Wall Balls @9/6kg
30 X Sumo Deadlift High-pulls @35/25kg
30 X Box Jumps @20″
30 X Push Presses @35/25kg
30 X Cal Row
30 X Push Ups
10 X Body-weight Back Squats

KIDS / TEENS

Monday:

Kids 4-6

Skill- Deadlift

W/Up- ‘switch’

WOD- AMRAP
3 deadlifts
Jump up & over box
3 hanging knee ups

Game!

Kids 7-11

W/Up- run to come, forward roll, catch ball.

Skill: pull ups/ suspended shrug

WOD- AMRAP
4 monkey hangs
8 deadlifts
12 lateral hops

Teens 12-15

W/Up- row 250m, 10x side to side hops, squats
Repeat x 2

Skill- press

WOD- AMRAP 3 mins
2 presses
4 pull ups
6 box jumps
Rest 1 min, 3 rounds in total

Skill- power clean

Wednesday:

Kids 4-6

Skill- Deadlift

W/Up- freeze tag

WOD- AMRAP
3 deadlifts
3 push ups
3 tuck jumps

Game!

Kids 7-11

W/Up- Tabata squats & donkey kicks

Skill- sumo deadlift high pull

WOD- AMRAP
3 pull ups
6 SDHP
9 single unders

Teens 12-15

W/Up- At warm up pace.
10 sit ups, inch worm, 10 jumping squats, bear crawl, 10 burpees, broad jumps, 10 DB press, forward roll.

Skill- front squat

WOD- for time
15 front squats
6 wall ups
10 front squats
4 wall ups
5 front squats
2 wall ups

Skill- resistance band sprints

Friday:

Kids 4-6

Skill- squat (shifting weight from toes to heels)

W/Up- frisbee toss

WOD- AMRAP
3 deadlifts
Bunny hops
2 monkey hangs

Game!

Kids 7-11

W/Up- ‘roll the dice’ roll dice to determine reps of given movement

Skill-deadlift set up on KB/ pulls ups (superman to hollow)

WOD- AMRAP
5 deadlifts
3 pull ups
1 cartwheel

Teens 12-15

W/Up- mixed Tabata pull ups, toes to bar, shuttle run, tuck jumps.

Skill- Burgener warm up- PVC pipe for power clean

WOD- 3 rounds
5 power clean
2 shuttle runs

Skill- handstand drills & skills

Programming for Week Commencing 9th January

ADULTS

Monday:

Clean Warm Up

20 EMOM
3 X Cleans @75/80% of Clean

Front Squat 5 X 5 @75%
(Rest 3 Minutes)

After Class Extra:
50-40-30-20-10
Air Assault Bike Calories

Rest between each internal as long as it takes to complete each interval

Tuesday:

Push Press 5 X 5 @80%
(Rest 3 Minutes)

For Quality Not Speed!
10-1
STOH @60/40kg
Strict Pull-Ups

Pick a weight that you can go unbroken on the STOH but if you misjudge this break your reps before your technique! Keep the pull-ups slow and controlled breaking when needed!

After Class Extra:
3 Rounds
12 X Ring Dips
30 X Sit-Ups / GHD

Wednesday:

In Pairs
100 Thrusters @50/35kg
(Rest 2 Minutes)
50 Partner Med Ball Sit Ups @9/6kg
(Rest 2 Minutes)
100 Thrusters @50/35kg
(Rest 2 Minutes)
50 Partner Med Ball Sit Ups @9/6kg

Both choose a weight that you can fluently move 10 reps of each without a rest. Try to set a pace on the Sit Ups and keep moving!

After Class Extra:
For Time
300 X DUs or Practice DUs

Thursday:

Work up to a Heavy 3 X Snatch

30 EMOM @70-75%⬆
1st min – 1 Snatch
2nd min – 2 Snatch
3rd min – 3 Snatch
4th min – 1 Snatch
5th min – 2 Snatch
6th min – 3 Snatch
Etc…..

After Class Extra:
Back Squat 4 X 3 @80/85%
Rest 3 Minutes

Friday:

Skin the Cat / Peg Board Practice

28 EMOM
1 – 20/15 Calorie Assault Bike or Row
2 – 40 DUs + 10 burpees
3 – 100m Run
4 – Rest

The same as when you scale a weight on a workout scale the calories and reps if needed, or do 45 seconds of work!

Saturday:

In Pairs
6 Rounds
50 X Calorie Row
28 X Press Ups
42 X Box jumps@24/20″

Rest 5 Minutes

200 X Wallballs @9/6kg
Every time you drop or stop with the ball 5 x Synchro Burpees

Gymnastics:

Bar Muscle Up / Kipping Technique

Sunday:

‘Incredible Hulk’

20 AMRAP

5 X Deadlifts @52.5/35kg
5 X Hang Power Cleans @52.5/35kg
5 X Front Squats @52.5/35kg
5 X Push Press @52.5/35kg
5 X Back Squat @52.5/35kg

The 2017 CrossFit Open is rapidly approaching with registration commencing 17th January, check out the highlights of the 2016 Open to see what it is all about!

KIDS / TEENS

Monday:

Kids 4-6

Skill- Air squat (Jack in the box)

W/up- Move around cones & freeze.

WOD- AMRAP in given time.
3 squats
5m crab walk
3 tuck jumps
5m bear crawl

Kids 7-11

W/up: 3 rounds
5 broad jumps, 10m bear crawl, 10 lunge steps, 5 donkey kicks, agility ladder.

Skill: squat knees out to pvc pipe.

WOD: AMRAP in given time of
5 squats to top of box
10m of roving plank
10 kettlebell swings

Game!

Teens 12-15

W/up: AMRAP @ warm up pace for 7 mins
5 sit ups, 10m of walking lunge, 5 sit ups, 10m bear crawl, 5 tuck jumps, 3 forward rolls, 5 burpees, 10m of broad jumps.

Skill: Air squat

WOD: 10 rounds for time
9 squats
9 push ups

Skill: Max double unders in 2 mins
Max monkey hang in 2 mins
2 attempts for reps & time

Wednesday:

Kids 4-6

Skill- squat- knees in to knees out

W/up- Skip to cone & catch the softball.

WOD- 5-4-3-2-1
Squats
Push ups

Game!

Kids 7-11

W/up: 3 rounds
2 forward rolls
10m of frog hops
10m of back pedal
10 m of hurdles
5 push ups

Skill: heel balance drill

WOD: AMRAP in given time of
Cross the squares by doing 1 heel balance squat on each one, if toes touch floor go to beginning, do 3 burpees and try again. Once across do 3 toes to bar and run back to start.

Game!

Teens 12-15

W/up: Jog forwards, jog backwards.
2 rounds (30 sec each)
Push ups
Squats
Tuck jumps
Super mans

Skill: Deadlift

WOD: AMRAP in 10 mins
12 deadlifts
13 burpee box jumps
14 wall ball shots

Skill: Burgener warm up with PVC pipe.
5 mins to work to 3 rep max hang snatch

Friday:

Kids 4-6

Skill: ‘London bridge’
Facing each other in partial squat 2 players place palms together to make bridge, players then duck walk under the bridge.

W/up: 3 rounds of
5m hops
5m backward bear crawl
5m bunny hops
Skip back to beginning

WOD: AMRAP in given time of
5 squats
5 stink bug to plank
5m of log roll

Game!

Kids 7-11

W/up: 2 rounds reverse Tabata (10 secs work, 20 secs rest)
Plank, push ups, hollow holds, sit ups.

Skill: Box jumps (laser knees) land on top of box with lasers pointed out.

WOD: AMRAP in given time of
7 front squats
10m of bear crawl
7 box jumps
Side shuffle back

Game!

Teens 12-15

W/up: Mixed Tabata  
Ab mat sit ups
Lunges
Jump rope
Plank shoulder taps

Skill: Pull ups

WOD: 12-9-6-9-12 for time
Pull ups
Dumbbell shoulder press

Skill: Row 2000M in pairs
Metres only count whilst partner performs handstand hold

Programming for Week Commencing 2nd January

Monday:

60 X Sit Ups
50 X Alternating DB Snatches @2 X 20/15kgs
40 X Front Rack Lunges @50/35kgs
30 X Sumo Deadlift High-Pulls @50/35kgs
20 X Man Makers @2 X 20/15kgs
10 X Bar Muscle Ups or 20 X Strict Pull Ups & Ring Dips
20 X Man Makers @2 X 20/15kgs
30 X Sumo Deadlift High-Pulls @50/35kgs
40 X Front Rack Lunges @50/35kgs
50 X Alternating DB Snatches @2 X 20/15kgs
60 X Sit Ups

*45 Min Time Cap

Tuesday:

Establish a 1RM Back Squat

Hang Power Snatch warm up and DU practice 🏋🏼

10 Rounds
10 X Hang Power Snatch @40/30kg
30 X DUs

Wednesday:

Work up to a Heavy Single Bench Press

4 X 8 @70%⬆️
Rest 2 Minutes

4 Rounds (For Quality)
10 X Strict Pull-ups
20 X Press-ups
30 X DUs
40 X Sit-ups

After Class Extra:
3 X 30 KB Goblet Step Out Lunges @32/24kg
Rest 90 seconds

Thursday:

Establish a 1RM Front Squat

10-1
Clusters @50/35kg
Run 200m after each set

Friday:

Handstand Walking Practice

‘Nasty Girls’

3 Rounds
50 X Squats
7 X Muscle-ups (scale to 14 X Pull Ups & Ring Dips)
10 X Hang Power Cleans @62.5/42.5kg

Saturday:

In Pairs
1000m Row
90 Wallballs @9/6kg
80 Over Erg Burpee
700m Row
60 Wallballs @9/6kg
50 Over Erg Burpee
400m Row
30 Wallballs @9/6kg
20 Over Erg Burpee
100m Row
Finish!

**Due to the Launch Open Day of CrossFit Spitfire Kids there will be no Gymnastics or Mobility classes, apologies for any inconvenience!**

Sunday:

Hero Workout ‘Nutts’

10 X HSPU
15 X Deadlifts @115/77.5kg
25 X Box Jumps @30/24″
50 X Pull-ups
100 X Wallballs @9/6kg
200 X DUs
400 meter run with 20/15kg Plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Programming for Week Commencing 27th December

Tuesday:

Deadlift 5 X 5 @80%
Rest 2 Minutes

5 Rounds
10/6 X Strict Pull-Ups
15 X Sit-Ups / GHD
20 X Russian KB Swings @32/24kg
30 X DUs

After Class Extra:
A.1 3 X 10 Chin Up
A.2 3 X 20/15 Ring Dips
Rest 30 Seconds / 2 Minutes

Wednesday:

A.1 Work up to a heavy Clean + 2 Front Squats + 1 Split Jerk

A.2 12 EMOM @80%⬆️
1 Clean + 1 Front Squat + 1 Jerk

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

Thursday:

8 AMRAP
50 X Wallballs @9/6kg
30 X DUs
15 X Press Ups

Rest 5 Minutes

25 AMRAP
10 Rounds
Run 400m
10 X Burpees
In remaining time ME Box Jumps @24/20″
Score = Box Jumps

Friday:

Work up to a Heavy for the Day 2 X Power Snatch

‘Randy’

For Time:
75 X Power Snatches @35/25kg

After Class Extra:
Back Squat 8 X 2 @85%
Rest 2/3 Minutes

Saturday:

(*scale number of reps according to pair, the number is a target, i.e. best effort within the timescale!)

In Pairs
Min 1-3- 800m Run
Min 3-6- 90 X Wallballs @9/6kg
Min 6-9- 60 X Synchro Burpees
Min 9-12- 60 X Toes to Bar

Rest 8 Minutes

Min 1-3- 60 X Calorie Row / Bike
Min 3-6- 50 X Box Jumps @30/24″
Min 6-9- 80 X Pull Ups
Min 9-12- 60 X KB Swings @32/24kg

Gymnastics:

Rope Climbing & Peg Board Progressions

Sunday:

Closed For New Years Day, HAPPY NEW YEAR EVERYONE!!!!!!

Programming for Week Commencing 19th December

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Monday:

21-15-9
Hang Power Clean @50/35kg
Over Box Jumps @24/20″
30-20-10

Rest 7 Minutes

21-15-9
DB Push Press @2 x 25/ 15kg
Press Ups
30-20-10

Tuesday:

Overhead Squat + Squat Mobility
5 X 5 @75-80%

20 EMOM
1 Power Snatch + 1 Hang Snatch + 2 OHS

After Class Extra:

Back Squat 5 X 5 @80%
Rest 2 Minutes

Wednesday:

Kipping Technique / Progressions

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes:

STANDARD:
5 shoulder to overhead @115/75LBS,
10 deadlifts @115/75LBS,
15 box jumps @24/20″.

MASTERS (40+):
5 shoulder to overhead @95/55LBS,
10 deadlifts @95/55LBS,
15 box jumps @20″.

Thursday:

In Pairs
100 X Calorie Row
90 X Wallballs @9/6kg
20 X Synchronised Burpee
80 X Calorie Row
70 X Wallballs @9/6kg
20 X Synconised Burpee
60 X Calorie Row
50 X Wallballs @9/6kg
20 X Synconised Burpee
40 X Calorie Row
30 X Wallballs @9/6kg
20 X Synconised Burpee
20 X Calorie Row
10 X Wallballs @9/6kg

Friday:

Barbell Cycling

Hang Clean
8-6-4-2

Push Jerk
8-6-4-2

Clean
8-6-4-2

Split Jerk
8-6-4-2

After Class Extra:

Front Squat 4 X 10 @70%
Rest 2 / 3 Minutes

Saturday:

Spitfire Team WOD ’12 Days of Christmas!’

In Teams of 4

10- 100m Partner Carry (one different person off floor each 100m, with 3 on foot)

20- Synchro Burpees

30- Toes to Bar

40- Sandbag Over Shoulder Throws @30/45kgs

50- DUs (Each)

60- STOH @60/40kgs

70- DB Snatch (Alternating L+R =1Rep) @20/15kg

80- Over Box Jumps @20″

90- Pistols

100- Wallballs @6/9kgs

110- KB Swings @24/16kgs

120- Calorie Row / Bike

Gymnastics:

Handstand Walking

Sunday:

Closed For Christmas Day, MERRY CHRISTMAS EVERYONE!!!!!!