Tag: CrossFit

Introducing Our Spitfire Physio – Sam The ‘Movement Mechanic’

❇️ Team Spitfire are very excited to announce that Sam Gibbons Movement Mechanic – Sports Physiotherapy is joining the Team as our first resident full time Physiotherapist!! ❇️ 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… Read more »

Programming for the Week Commencing‪ 15th July‬

Monday: A. Strength 5 X 4 Front Squat @75-80% B. Conditioning 15 AMRAP
 In Pairs 42-30-18 Thrusters @60/40kg Pull Ups In Remaining time ME Burpees Over Bar Tuesday: CF Barbell – Power Clean A. Build to a Heavy Double B. 3 X 2 @90% of A C. Conditioning 3 Rounds For Time: 400m Run* 15… Read more »

Programming for the Week Commencing 8th July

Monday: Conditioning / Active Recovery For Time In Pairs: Buy In: 60 X Calories 10 Rounds Each (You Go I Go): 30 X DUs 20 X Russian Twists @20/15kg 10 X Burpees Buy Out: 60 X Calories Time Cap: 40 Mins After Class Extra: 4 Sets: 45-60sec Pull Up Hold At Top* Rest as much… Read more »

Programming for the Week Commencing‪ 1st July‬

Monday: A. Strength / Skill 16 EMOM  1 – 1 X Legless Rope Climb / Rope Climb / 2 X Seated Climb  2 – Accumulate 15-30s Ring Support Hold / Ring Plank Hold / 30s Plank Hold  3 – 10m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks… Read more »

Programming for the Week Commencing‪ 24th June‬

Monday: A. Skill Handstand Walking Technique / Progressions B. Conditioning: 16 EMOM 1- 16 X Wall Balls @15/9kg 2- 16 X Box Jumps 24/20″ 3- 16 X Russian KB Swings @24/16kg 4- 10m Handstand Walk / 20m Bear Crawl Tuesday: A. Strength Squat Clean Cycling Warmup B. Conditioning #paytheman E2MOM Row / Ski 250m /… Read more »