29 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 2:00 for 7 sets: 3 split jerks – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best jerk. – Increase load as desired. SKILL I EMOM 12: Min. 1 | 2 rope climbs (15 ft.) Min. 2 | Rest –... 
22 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 2.5 kgs and guys add 5 kgs to each side of the bar every minute. SKILL I 5 sets: 10 ring dips :30 L-sit hold –... 
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... 
13 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 5 sets for load: 3 power cleans @ 60% 2 power cleans @ 70% 1 power clean @ 80% – Rest 2:00 between sets. STRENGTH II Every 2:00 for 7 sets: 3 front squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of... 
6 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 4:00 for 5 sets: 5 pause back squats – Pause for 3 full seconds in your deepest squat before standing. – Start at 60% and build to a heavy set of 5 reps. STRENGTH II 7 sets: 3-position power clean (floor, below the knee,... 
30 Oct 2022 | Coaching Tips, Community, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 5 sets for load: 3 power snatch @ 60% 2 power snatch @ 70% 1 power snatch @ 80% – Rest 2:00 between sets. SKILL I EMOM 10: 2 rope climbs – Advanced athletes should perform reps as legless. STAMINA I On a 20:00 clock: 5 sets... 
23 Oct 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 3:00 for 7 sets: 3 overhead squats – Increase loading across sets. SKILL I EMOM 14: Min. 1 | :30 shoulder taps in handstand or pike Min. 2 | 15 v-ups STAMINA I For time: Work for :30 and then rest for :30 until you... 
15 Oct 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 3:00 for 7 sets: 3 back squats – Rest for the remaining time in the 3:00 clock. – Use at least 70% of your best back squat. SKILL I EMOM 14: Min. 1 | 6 candlesticks Min. 2 | 15 GHD sit-ups STAMINA I On a 10:00 clock:... 
9 Oct 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I For load: 7 sets: 6 alternating back rack lunges – Increase loading across as many sets as possible. SKILL I 5 sets: :30 handstand hold 10 single-leg box jumps/leg 50-ft handstand walk – Rest 2:00 – Perform single-leg box... 
2 Oct 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 2:00 for 7 sets: 3 front squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best front squat. – Increase the load as desired. SKILL I EMOM 12: Min. 1 | 2 rope climbs (15 ft.) Min. 2 | Rest... 
25 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 8 sets: Every 2:00 complete: 2 push presses + 1 push jerk – Increase load across as many sets as possible. SKILL I 6 sets: 5 toes-to-bars 5 kipping pull-ups 5 toes-to-bars – Perform the 15 reps unbroken. If unable to do so,... 
19 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 1:30 for 8 sets: 5 back squats – Rest and add load with any remaining time in the interval. SKILL I 5 sets: 3 false-grip ring pull-ups 3 strict muscle-ups :10 ring dip hold (top of dip) :10 ring dip hold (bottom of dip)... 
12 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA: STRENGTH I 7 sets: 3 weighted strict pull-ups 3 weighted strict dips – Increase loading across as many sets as possible. SKILL I 4 sets: :30 handstand walk :30 GHD sit-ups – Rest 2:00 between sets. – Record the total distance traveled on your hands... 
4 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA: STRENGTH I Every 2:00 for 5 sets: 9 unbroken power snatches – Start at a light load and build to a heavy set. STRENGTH II 3 sets: 1:00 sandbag / d-ball march (heavy) 12 unbroken deadlifts – Use loads on the deadlift that are challenging, but... 
28 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 5 sets for load: 5 Push press – Increase loading across as many sets as possible. SKILL I Accumulate: 3:00 L-sit hold STAMINA I Every 4:00 for 5 sets: 300-m shuttle run – Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40,... 
22 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS 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. SKILL I EMOM 20: Min. 1 | 5-10 handstand... 