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 push-ups
– Each set of handstand push-ups must be unbroken.
– If you are unable to perform a handstand push-up, complete the most challenging pushing exercise you are capable of.
SKILL II
For completion:
4 sets:
20 seated leg raises
10 banded side steps (right)
10 banded side steps (left)
– To increase the difficulty, perform the leg raises over a dumbbell.
STAMINA I
4 sets for total time:
200-m jog (recovery pace)
400-m run
100-m jog (recovery pace)
100-m sprint
– Each run should be a hard effort relative to the distance being performed. No pacing.
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MONDAY:
SKILL WORK
Pre-workout:
Every 1:30 x 6 sets:
7 hang power cleans
– Cycle the bar as quickly as possible.
RX
For time:
30-20-10:
Lateral burpees over bar
Front squats (30/42.5 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30-20-10:
Lateral burpees over bar
Front squats (25/35 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
20-15-10:
Lateral burpees over bar
Front squats (15/20 kg)
SCORE:
TOTAL TIME
STIMULUS
– 5:00-10:00.
– Light and fast.
– Complete the front squats in 2 sets or less for rounds 30 and 20. The round of 10 should be unbroken.
– Complete the round of 30 burpees in 2:45 or less.
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TUESDAY:
RX
AMRAP 20:
15 toes-to-bars
10 DB power cleans (15/22.5 kg)
800/1,000-m bike
INTERMEDIATE
AMRAP 20:
15 knees-to-armpits
10 DB power cleans (10/15 kg)
800/1,000-m bike
BEGINNER
AMRAP 20:
10 hanging knee raises
10 DB power cleans (5/7.5 kg)
800/1,000-m bike
SKILL WORK
Post-workout:
3 sets:
:20 bike sprint for calories
– Rest 2:00 between sets.
STIMULUS
– Complete 4-6 rounds.
– Great workout to practice the toes-to-bar movement by reducing the reps and not changing the movement.
– Finish toes-to-bar in 3 sets or less.
– Complete the DB power cleans in large or unbroken sets.
– Complete the bike in 2:30 or less.
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WEDNESDAY:
SKILL WORK
Pre-workout:
Handstand walk progressions and practice
RX
3 rounds for time:
9 wall walks
200-m KB farmers carry (24/32 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
7 wall walks
200-m KB farmers carry (16/24 kg)
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
5 wall walks (partial range of motion)
100-m KB farmers carry (12/16 kg)
SCORE:
TOTAL TIME
STIMULUS
– 12:00-18:00.
– Finish the wall walks in 3:00 or less.
– Higher volume wall walks.
– Finish the farmers carry in 3:00 or less
– Finish the farmers carry in 3 or 4 sets. 50-m bursts work well.
– Athletes should walk their hands down the wall, not just fall.
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THURSDAY:
HEAVY DAY
RX
7 sets for load:
3 squat snatches
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
7 sets for load:
3 power snatch + overhead squat
SCORE:
LOAD
SKILL WORK
Post-workout:
AMRAP 1:
Max-rep squat snatches
– Use 80% heaviest successful 3-rep snatch.
ACCESSORY
5 sets:
3 snatch pulls
STIMULUS
– Heavy day.
– Increase loading across as many sets as possible.
– Advanced athletes should perform all seven sets at 70% or greater of their 1-rep max.
– Perform a new set every 3:00.
——
FRIDAY:
FIGHT GONE BAD!
BENCHMARK
RX
3 rounds for reps:
1:00 wall-ball shot (6/9 kg)(9/10 ft)
1:00 push press (25/35 kg)
1:00 box jump (20 in)
1:00 sumo deadlift high pull (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds for reps:
1:00 wall-ball shot (3/4 kg)(9/10 ft)
1:00 push press (15/20 kg)
1:00 box step-ups (12/20 in)
1:00 sumo deadlift high pull (15/20 kg)
1:00 row for calories
– Rest 1:00 between rounds.
SKILL WORK
Rest, stretch, recover
STIMULUS
– Classic CrossFit test, high-rep, lightweight, conditioning workout.
– 15-25 reps for each movement.
– Use the row to push or pace based on the level of fatigue.
– Maintain good range of motion despite the volume and fast pacing in this workout.
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SATURDAY:
TEAM WOD
RX
5 rounds for time:
400-m run / 400/500-m row or ski
40 GHD sit-ups / weighted sit-ups
20 chest-to-bar pull-ups
– Run together and split the sit-ups and C2B.
– Resting partner holds any style plank.
INTERMEDIATE
4 rounds for time:
400-m run / 400/500-m row or ski
40 weighted sit-ups
20 chin-over-bar pull-ups
– Run together and split the sit-ups and pull-ups.
– Resting partner holds any style plank.
BEGINNER
4 rounds for time:
300-m run / 300/400-m row or ski
40 sit-ups
20 jumping chest-to-bar pull-ups
– Run together and split the sit-ups and pull-ups.
– Resting partner holds any style plank.
STIMULUS
– 25:00-30:00.
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SUNDAY:
2022 Spitfire Team Christmas Comp!🎄
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