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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 manageable after the 60-second sandbag hold.
– Rest 3:00 between sets. Take no rest between the hold and the deadlifts.

SKILL I
4 sets:
5-15 gymnastics kip chest-to-bar pull-ups
– Adjust the volume to allow for unbroken sets that are technically sound.
– Rest 2:00-3:00 between sets.

SKILL II
EMOM 15:
1 behind the neck snatch push press + 1 snatch balance
– Start a light load and build to a moderate load that still feels crisp and good.

STAMINA I
5 sets, each for time:
500-m row
– Rest 3:00-5:00 between sets.

——

MONDAY:

HELEN
BENCHMARK

RX
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
400-m run
21 KB swings (12/16 kg)
12 pull-ups
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
200-m run
21 KB Swings (8/12 kg)
12 jumping pull-ups
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
EMOM 8:
5-10 strict handstand push-ups

INTENDED STIMULUS
– Less than 10:00.
– Runs completed in 2:00 or less.
– Unbroken KB swings across the entire workout.
– Pull-ups done in :45 or less every round.

——

TUESDAY:

RX
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
SCORE:
TOTAL TIME

INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
10 burpees
20 sit-ups
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
3 sets:
25 GHD hip extensions
– Rest as needed between sets.

INTENDED STIMULUS
– 9:00-13:00.
– Fast and simple workout that should encourage more athletes to push for Rx’d.
– Advanced athletes can increase the height of the burpee or perform the sit-ups without the assistance of the arms while still trying to maintain a sprint pace.

——

WEDNESDAY:

RX
7 sets for load:
3 clean and jerks
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.

INTENDED STIMULUS
– Heavy day.
– Build to a tough 3 reps.
– All reps should be performed as a touch-and-go style. No resting the bar on the floor between reps.
– Finish all 7 sets in 20:00.
– Rest 2:00-3:00 between sets.
– Rest more as weights get heavier.

——

THURSDAY:

RX
3 rounds for time:
800/1,000-m row
– After each round perform 2 double-unders for each stroke taken.
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
800/1,000-m row
– After each round perform 1 double-under for each stroke taken.
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
800/1,000-m row
– After each round perform 3 single-unders for each stroke taken.
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, and recover

INTENDED STIMULUS
– 17:00-23:00.
– Keep stroke rate down. Aim for 15-20 strokes per minute.
– Spend no more than 4:30 on the rower in each round.
– Spend no more than 3:00 completing a set of double-unders.
– Athletes should be able to complete 30 double-unders in :30 to take the double-unders on as Rx’d.

——

FRIDAY:

SKILL WORK
Pre-workout:
EMOM 7:
1-2 rope climbs

RX
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold

SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
:20 L-sit hold
:30 plank hold
:20 chin-over-bar hold
:30 plank hold
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
:20 tuck hold
:20 plank hold
:20 banded chin-over-bar hold
:20 plank hold
SCORE:
TOTAL TIME

INTENDED STIMULUS
– Core fatiguing workout.
– 15:00 or less.
– Finish the L-sit in 3 sets or less.
– Finish the plank in 2 sets or less.
– Finish the chin-over-the-bar hold in 3 sets or less.

——

SATURDAY:

TEAM WOD

RX
5 rounds for time:
48 back squats (40/60 kg)
36 shoulder to overhead
24 toes to bar
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
48 back squats (35/50 kg)
36 shoulder to overhead
24 knees to elbows
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
48 back squats (15/20 kg)
36 shoulder to overhead
24 hanging knee raises
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 25:00-30:00.
– Split the reps between you, one working at a time.

——

SUNDAY:

MEMORIAL WOD

Back in June, the CrossFit UK team
programmed a celebration workout in honour of Queen Elizabeth Il’s Platinum Jubilee.

It seems only fitting that this workout should now be made into a tribute WOD to celebrate her life.

Importance of numbers:

70 = Years reign as our Queen

2/6 and 6/2 in 1952 and 1953 respectively are the dates that Elizabeth succeeded the throne and was officially crowned.

The 1 min rest signifies the year gap between
these dates.

25 was Elizabeth’s age when she became Queenand 96 was the age she died.

She was the 39th sovereign to be crowned at
Westminster Abbey.

Full scaling options will be available, as always. We hope to see you there.

TEAM SPITFIRE 🇬🇧

——