15 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every :30 x 10 sets: 3 thrusters – Perform 3-reps unbroken. STRENGTH II Every 1:30 for 8 sets: 5 push press – Rest and add load with any remaining time in the interval. SKILL Accumulate: 30 hip and back extensions – Every time... 
8 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 10 sets for load: 1 pause back squat + 2 back squats – Start at 60% and increase load as much as possible without sacrificing bar speed. – Rest exactly 2:00 between sets. SKILL I EMOM 10 Min. 1 | :20 seated leg raise hold Min.... 
1 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Snatch ladder: EMOM until failure: 1 snatch (squat or power) – Rx’d starting weight is 30/42.5 kg – Girls add 1.25/2.5 kgs and guys add 2.5/5 kgs to each side of the bar every minute. SKILL I 5 sets: 10 ring dips :30 L-sit... 
27 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 4:00 for 5 sets: 100-ft sandbag / d-ball bear-hug carry (heavy) 5 bench presses – Rest as needed between movements. – Complete each set of bench presses at 60% or greater of your 1-rep max. STRENGTH II 7 sets: 3 weighted... 
24 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
On behalf of Team Spitfire MERRY CHRISTMAS to all of you and your families! 🌟 —— MONDAY – BOXING DAY TEAM WOD RX With a partner: 3 rounds for time: 50 calories 40 synchro DB Snatch (15/22.5 kg) 30 toes to bar 20 synchro burpees 10 bar muscle ups / chest to bar... 
18 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 2:00 for 7 sets: 3 bench press – Use at least 60% of your best bench press. – Increase load across sets. STRENGTH II Accumulate: 3:00 L-sit hold – Use an option you can maintain at least :10 at a time. SKILL I EMOM 10:... 
12 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Clean Ladder: EMOM until failure: 1 clean – Rx’d starting weight is 30/42.5 kg – Girls add 2.5 kg and guys add 5 kg to each side of the bar every minute. SKILL I EMOM 12: Min. 1 | 20 GHD / weighted sit-ups / sit-ups Min. 2 |... 
4 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 1:00 x 12 sets: 1 power clean + 1 hang squat clean – Perform complex unbroken – Hold a challenging weight across all sets — around 60-80% of your 1-rep max. SKILL I Every 2:00 for 6 sets: 5-10 unbroken strict handstand... 
28 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 1:00 x 12 sets: 1 power snatch + 1 hang squat snatch – Perform complex unbroken – Hold a challenging weight across all sets — around 60-80% of your 1-rep max. SKILL Accumulate: 2:00 L-sit hold 50 seated leg raises SKILL... 
20 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 4:00 for 5 sets: 10 hang muscle cleans 5 bench presses – Rest as needed between movements. – Complete each set of bench presses at 60% or greater of your 1-rep max. Use a weight on the cleans so that you can stay...