17 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning 30 EMOM 1- 15/12 X Cal Row 2- 10 X Thruster @40/30kg 3- 15/12 X Cal Bike / Ski 4- 10 X Burpee 5- 45s Max Effort Sit-Up —— Tuesday: A. Strength Strict HSPU 3 X Max Reps
Rest 2 Mins Between Sets Stimulus:
Target 3 Reps Minimum Per Set (allowing... 
10 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM 5 X Strict HSPU Scaling: Negative HSPU / Pike PU / Z-Press B. Metcon 12 Min Ladder 3, 3, 6, 6, 9, 9, 12… etc HSPU Squat Clean @60/40kg Stimulus: Perform quick singles on Clean, sets of 3-5+ on HSPU Scaling: HR Push Up —— Tuesday: A.... 
3 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 3 Supersets: 5 X Strict Pull Up 5 X Strict Ring Dip 15 X V-Up Rest 90s between sets Rx: Weight Pull Up & Dip as needed to achieve RPE 8-9 Scaling: Banded PU / Low Bar Box Assisted Dip / HR Push Up / Negative Push Up Tuck Crunch B. Metcon 3... 
26 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength Paused Split Jerk 10 E2MOM 5 X 3 @ RPE7 – 3s pause in split. *Stimulus: 7/10 effort or 70% of 1RM – 1 Set Every 2 Mins B. Metcon 12 AMRAP 10 X Power Clean 10 X Burpee Box Jump 10 X Push Press @60/40kg WOD Stimulus: Athletes should aim for 2 sets on... 
19 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength Weighted Pull Ups – 3RM 1) 3 Reps 2) 3 Reps 3) 3 Reps 4) 3 Reps 5) 3 Reps Stimulus: Increase load per set, to a 3RM Scaling: Use bands – apply decreasing tension Time Cap – 10 mins B. Metcon 15-10-5-10-15 Bar Hop Burpee Thruster... 
12 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength Back Squat 8 E2MOM (4 Sets) 4 Reps @70-80% *Build load across Sets B. Metcon 12 AMRAP 20 X Power Snatch (@35/20 – 42.5/30 – 50/35 – 60/40 – 70/47.5…) 20 X Bar Over Burpee *WOD Stimulus: Snatch Weights (as RPE): 5/10 – 6/10 – 7/10 – 8/10 – 9/10 ——... 
6 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning 50-40-30-20-10 Cals Alternating Lunge American KB Swing @24/16kg Sit-Ups Time Cap: 30 Mins —— Tuesday: A. Skill Bar Muscle Up / Jumping BMU / Pull Up & Dip Progressions B. Squat Snatch Warmup & Build Up C. Metcon For Time: 400m Run 10 X... 
29 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Bank Holiday Monday: In Pairs For Time You Go I Go (Except for the WB Carry) 5 Rounds For Time: 40 X Cals 30 X Wall Ball @9/6kg 20 X Toes To Bar / T2 Hip / T2 Object 12 X Partner Tyre Flip 200m Med Ball Carry (Med Ball Each) Time Cap: 40 Mins —— Tuesday: Barbell... 
22 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM 3 X Front Squat Tempo 33X1 @RPE 8 B. Metcon ‘Nancy’ 5 Rounds For Time: 400m Run 15 X OH Squat* @42.5/30kg Time Cap: 16 Mins *Scale: Back Squat —— Tuesday: A. Strength / Skill HSPU (Kipping Technique / Scaling) Heavy Power Clean Cycling... 
15 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Strength A. 10 E2MOM 3 X Split Jerk @70-80% (RPE 8) *Build up across Sets B. 3 Rounds For Time: 50 X DU / 100 X SU 25 X Toes To Bar 10 X Power Snatch @60/40kg Time Cap: *Aim for sets of 5+ on the TTB, and fast singles on the Snatches —— Tuesday: A. Skill... 
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 /... 
30 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Bank Holiday Monday: WOD 1 16 AMRAP 12 X Tyre Flip 200m Run 24 X Wall Ball WOD 2 16 AMRAP Buy In: 10 X Rope Climb Then: 80 X DB Snatch @22.5/15kg 60 X DB OH Lunge @22.5/15kg 40 X Synchro Air Squat 20 X Wall Walks* Then in Remaining Time: Max Effort Synchro Burpee Over... 
23 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Bent Over Row 10 E2MOM (5 Sets) 7 Reps @RPE8
*Focus on Good Back Position
B. Metcon – ‘Grettel’
10 Rounds For Time:
3 X Clean & Jerk @60/40kg
3 X Bar Over Burpee
*Stimulus – SPRINT! Time Cap: 10 Min —— Tuesday:... 
16 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning 30 AMRAP: 1km Row / Ski / 2.5km Bike (1.5 mile) 30 X Burpee 20 X DB Hang Clean @22.5/15kg —— Tuesday: Barbell – Power Snatch Complex A. Build to a Heavy Technical 3 Position Power Snatch Complex @RPE 8: 1 X High Hang Power Snatch 1 X Hang... 
9 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning Every 5 Mins for 5 Rounds: 30/24 X Cals 20 X V-Up* 15 X Hang Power Snatch* @35/25kg 10 X Alt OH Lunge* *Scaling: Tuck Crunch / Russian KB Swing / Back Rack Lunge / Bodyweight Lunge Then perform 5 AMRAP Max Effort Cals Total Time: 30 Mins ——... 
3 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Tuesday: A. Strength – Strict Press 5 X 5 @RPE 7-8 *Set Every 90s B. Metcon – 16 EMOM (4 Rounds) 1- 10/7 X Cals + 6 X Down Up 2- 14 X Slam Ball @12/9kg (30/20lb) 3- 8 X Hang Power Clean + 8 X Push Press @50/35kg 4- Rest —— Wednesday: A. Strength –... 