29 May 2023 | Coaching Tips, Community, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 6 sets for load: 1 clean pull 1 power clean 1 squat clean – Reps should be touch-and-go from the floor. – Work to achieve consistent hip extension across all three movements. STRENGTH II 3 sets for load: 10 deadlift – Rest... 
21 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 5 sets for load: 3 snatch high pulls – Rest exactly 2:00 between sets. – All sets between 80-90% of 1RM snatch. SKILL I Every 2:00 x 5 sets: :30 double-unders 5-10 unbroken chest-to-bar pull-ups – Keep every set smooth and... 
14 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 7 sets: 3 weighted strict pull-ups 3 weighted strict dips – Increase loading across as many sets as possible. STRENGTH II Every 2:00 for 5 sets: 9 unbroken power snatches – Start at a light load and build to a heavy set. SKILL... 
9 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 3:00 for 5 sets: 5 back squats – Rest for the remaining time on the 3:00 clock. – Use at least 70% of your best back squat. – Increase load across as many sets as possible. SKILL I 4 sets: :30 handstand walk :30 GHD... 
1 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 5 sets, each AFAP: 3 front squats (60%) 2 front squats (70%) 1 front squat (80%) – Rest 3:00 between sets. – If the percentages feel good, bump the loads up by 5-10 lbs). STRENGTH II 5 sets for load: 3 power cleans @ 60% 2... 
23 Apr 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 6 total sets: 9-6-3-9-6-3: Unbroken deadlifts – Add load as the reps decrease. – Use heavier loads on the 2nd wave of lifts. – Rest 2:00-3:00 between sets. SKILL I Every 1:30 x 7 sets: 3 high hang squat cleans – All sets... 
16 Apr 2023 | Coaching Tips, CrossFit, Uncategorized, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 2:00 for 8 sets: 5 sumo-deadlifts – Rest and add load with any remaining time in the interval. SKILL I 4 sets: 5-15 gymnastics kip chest-to-bar pull-ups – Adjust the volume to allow for unbroken sets that are technically... 
10 Apr 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 2:00 x 7 sets: 1 back squat – Use 90% of your 1RM back squat. – Focus on standing up AFAP. SKILL I EMOM 10: 5-10 unbroken toes-to-bar – Maintain a fluid kip. SKILL II EMOM 10: 3 tall cleans – Start with an empty barbell.... 
2 Apr 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 4 sets: 3 snatches (40/60 kg) 2 snatches (45/70 kg) 1 snatch (50/80 kg) – Rest 3:00 between sets. – Scale to finish all 6 reps in 1:00 or less. STRENGTH II EMOM 12: Min. 1 | 3 weighted chin-ups Min. 2 | 3 bench presses – Build... 
26 Mar 2023 | 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 4 sets: :30 handstand walk :30 GHD sit-ups – Rest 2:00 between sets. – Record the total distance traveled on your... 
19 Mar 2023 | 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 4 sets:
:30 handstand walk
:30 GHD sit-ups
– Rest 2:00 between sets.
– Record the total distance traveled on... 
12 Mar 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I For load and quality: 40 GHD hip extensions 40 weighted side bends (right) 40 GHD weighted hip extensions 40 weighted side bends (left) SKILL I Accumulate: 20 wall walks (:05 hold at the top of the walk) – Take as many steps... 
5 Mar 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. – Pause for :03 on the pause back squat and rest exactly 2:00 between sets. SKILL I EMOM... 
26 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 7 sets for load: 1 snatch grip deadlift 1 snatch pull 1 power snatch 1 hang power snatch – All four reps must be completed unbroken. – Increase loading across as many sets as possible. SKILL I 3 sets for completion and... 
19 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 5:00 for 4 sets: 10 back squats – Rest and add load with any remaining time in the interval. SKILL I EMOM 5: 5-10 chest-to-bar pull-ups EMOM 5: 1-5 bar muscle-ups SKILL II Accumulate: 50 weighted single-leg squats – Use... 
12 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 7 sets for load: 1 clean grip deadlift 1 clean pull 1 power clean 1 hang power clean – All four reps must be completed unbroken. – Increase loading across as many sets as possible. SKILL I 5 sets: :30 handstand hold 10... 
5 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 5:00 for 4 sets: 15 back squats – Rest and add load with any remaining time in the interval. SKILL I AMRAP 20: 5 deficit handstand push-ups :20 L-sit hold – Use a challenging deficit that allows you to complete at least... 
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:... 