WORK YOUR WEAKNESS
STRENGTH I
Every 2:00 for 7 sets:
3 push presses
– Rest for the remaining time on the 2:00 clock.
– Use at least 60% of your best push press.
– Increase load across as many sets as possible.
SKILL I
Accumulate:
20 wall walks (:05 hold at the top of the walk)
– Take as many steps toward the wall as possible based on your capacity.
– If you are new or inexperienced with the wall walk, cut the repetitions in half.
SKILL II
EMOM 10:
10 alternating single-leg squats
– Rest with the remaining time in the minute.
– If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.
STAMINA I
5 sets:
On a 2:00 clock:
20 wall-ball shots
Max calories on any machine
– Rest 2:00 between sets.
– Use a medicine ball with which you can perform every set of wall-ball shots unbroken.
——
MONDAY:
HEAVY DAY
RX
For load:
Overhead lunges
6-6-6
Front-rack lunges
8-8-8
Back-rack lunges
10-10-10
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– Today is intended to be a heavy day.
– You should continue to build in weight across all sets. Since the movements get easier as the workout continues, your first set should be the lightest and the last set should be the heaviest.
– Perform a new set every 2:30.
– This workout will help build posterior chain and front-rack strength, which will carry over into our thruster monthly focus.
– You should perform step-back lunges for each movement.
——
TUESDAY:
RX
AMRAP 9:
15 KB swings (24/32 kg)
15-m handstand walk
INTERMEDIATE
AMRAP 9:
15 KB swings (24/32 kg)
7.5-m handstand walk
BEGINNER
AMRAP 9:
15 KB swings (24/32 kg)
30-m bear crawl
SKILL WORK
Post-workout:
8 sets:
:20 seated L-sit hold
– Rest :10
INTENDED STIMULUS
– Today is our high-skill workout for the week.
– Aim to complete 4-6 rounds.
– The KB swings should be performed unbroken for as long as possible.
– Select a high-skill movement to replace the HSW if you’re scaling.
– Anticipate feeling shoulder fatigue during this workout.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
5 sets:
3 squat clean and strict presses
– Each set must be completed unbroken.
– Increase load across as many sets as possible.
RX
5 rounds for time:
12 hang power clean and jerks (35/52.5 kg)
9 thrusters
6 power snatches
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
12 hang power clean and jerks (30/42.5 kg)
9 thrusters
6 power snatches
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
12 hang power clean and jerks (20/30 kg)
9 thrusters
6 power snatches
SCORE:
TOTAL TIME
INTENDED STIMULUS
– 8:00-14:00.
– Use a weight you consider relatively light.
– This workout provides the opportunity to practice 3 different overhead variations.
– Expect grip and shoulders to fatigue quickly.
——
THURSDAY:
RX
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (5/10 kg)
1:00 bike
– Rest 1:00
INTERMEDIATE
3 rounds for reps:
2:00 rope climbs (10 ft)
1:00 weighted sit-ups (3/5 kg)
1:00 bike
– Rest 1:00
BEGINNER
3 rounds for reps:
2:00 pull-to-stands
1:00 sit-ups
1:00 bike
– Rest 1:00
SKILL WORK
Post-workout:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
INTENDED STIMULUS
– Time-priority workout that focuses on completing as many reps as possible.
– 3+ rope climbs in each 2:00 interval.
– 15-25 sit-ups.
– Push the bike based on your rope-climbing ability. Easy rope climbs mean you should push harder on the bike.
– Don’t stop moving on the sit-ups or the bike. Continue to accumulate repetitions until the last second.
——
FRIDAY:
RX
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30 weighted good mornings
15 kipping pull-ups
15 weighted good mornings
15 kipping pull-ups
30 single-leg squats
15 kipping pull-ups
15 single-leg squats
15 kipping pull-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
50 Superman arch-ups
20 ring rows
25 Superman arch-ups
20 ring rows
50 walking lunge steps
20 ring rows
25 walking lunge steps
20 ring rows
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
5 sets each with a partner:
:40 GHD / Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD / superman hold while P2 performs max alternating single-leg V-ups. Partners switch after :40.
INTENDED STIMULUS
– 13:00-18:00
– Maintain a consistent pace across all movements without significant rest breaks.
– 20+ unbroken reps on the hips extensions and 5-7 unbroken reps on the pull-ups.
– Aim to complete 15 single-leg squats in a row.
——
SATURDAY:
SPITFIRE OPEN DAY!
On Saturday 11th June we are opening our doors to EVERYONE!! So if you’ve always wanted to give CrossFit a go, this is your chance to try a workout, meet the community, and have loads of fun 😁🏋🏻♀️🤸♂️
You are welcome to join us in a FREE coach-led and beginner-friendly Team workout, and also a ‘What is CrossFit’ seminar where you’ll learn all about the methodology of CrossFit at Spitfire. Our coaches will also introduce you to the basic movements in our sport 💪
Non-members (and members) can sign up using the links below:
OPEN DAY FREE TRIAL WORKOUT 08:30-10:00: BOOK HERE
OPEN DAY FREE TRIAL WORKOUT 10:00-11:30: BOOK HERE
‘WHAT IS CROSSFIT’ Seminar 1130-1300: BOOK HERE
On top of that we’ll run several mini challenges throughout the day for members and non-members with some great prizes up for grabs!
To our existing members… please do invite your friends, partners, parents, brothers, sisters, housemates, colleagues – in other words ANYONE who you think might enjoy coming along!
Members can sign up by booking into a class as per normal.
Look forward to meeting you there!
——
SUNDAY:
HERO WOD ‘MARSTON’
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
RX
AMRAP 20:
1 deadlift (185/130 kg)
10 toes-to-bars
15 bar-facing burpees
INTERMEDIATE
AMRAP 20:
1 deadlift (102.5/70 kg)
10 knees-to-armpits
15 over bar burpees
BEGINNER
AMRAP 20:
1 deadlift (60/40 kg)
10 hanging knee raises
15 down ups
——