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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
EMOM 10:
1 hang power snatch
– Increase loading across as many sets as possible.
– All reps start from the hang.
– Begin at 70% of your 1-rep max power snatch.

STRENGTH II
4 sets:
50-ft farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
– Go as heavy as possible on the farmers carry. Use two loaded barbells for more of a challenge.
– Use a single DB or bumper plate to add load to the back extensions; the load should allow for 10+ unbroken reps.

STRENGTH III
5 sets for load:
5 bench presses
– Lift once every 3:00.
– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 70-75% of your 1-rep max bench press.

SKILL I
5 sets:
10 ring dips
:30 L-sit hold
– Choose an L-sit hold option that allows you to complete the L-sits in 3 sets or less; this could be from the ground, on rings, on boxes, hanging, etc.
– Scale the ring dips by placing one or two feet on the ground for assistance.

STAMINA I
4 sets for time:
800-m run
or
1,600/2,000-m C2 Bike
– Rest 3:00 between efforts
– Finish the 800-m runs sub 4:30.
– Push and sustain the pace for several sets.
– Modifications
Run | Distance, ski, row, or bike
800-m run substitutions | 800/1,000-m row. 800/1,000-m ski, 1,600/2,000-m C2 Bike, 1,750/2,500-m Assault or Echo Bike

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MONDAY:

SKILL WORK
Pre-workout:
EMOM 10:
2 front squats
-70-80%
-stay consistent over all sets

RX
4 rounds for time:
15 bar-facing burpees
15 front squats (37.5/52.5 kg)
75 single-unders
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time:
10 bar-facing burpees
15 front squats (30/42.5 kg)
50 single-unders
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
10 burpees
15 front squats (15/20 kg)
25 single-unders
SCORE:
TOTAL TIME

AFTER CLASS EXTRA
Post workout:
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.

STIMULUS
-12:00-18:00.
-Bar-facing burpees in 1:30 or less.
-Front squats in 2 sets or less.
-Single-unders in 1:00 or less.
-Finish round 2 by 6:00.

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TUESDAY:

HEAVY DAY

RX
5 sets for load:
3 split jerks
– Lift once every 3:00.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
5 sets for load:
5 push jerks
SCORE:
LOAD

SKILL WORK
Post workout:
EMOM 8:
:20-:30 single-leg squat practice

STIMULUS
-Build to a heavy 3-rep split jerk.
-Advanced athletes should start at around 80-90% of 1-rep max.
-Beginner athletes should start around 70% of 1-rep max.

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WEDNESDAY:

THE GHOST
BENCHMARK

RX
The Ghost
6 rounds for reps:
1:00 calories
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during the rest period.

INTERMEDIATE
6 rounds for reps:
1:00 calories
1:00 burpees
1:00 double-under attempts
– Rest 1:00 between rounds.
– Work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during the rest period.

BEGINNER
5 rounds for reps:
1:00 calories
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.
– Work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during the rest period.

STIMULUS
-80-100 calories; 60-90 burpees; 300+ double-unders.
-Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero’s training on 140617.
-Track individual movements each round and then try to beat the previous round’s score.

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THURSDAY:

SKILL WORK
Pre-workout:
12 minutes to build to a heavy single deadlift
-Aim for either a new PB or a heavy for the day.
-Rest as needed between reps.

RX
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (60/85 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
20 push-ups
15 kipping pull-ups
10 deadlifts (42.5/60 kg)
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
20 knee push-ups
15 ring rows
10 deadlifts (30/42.5 kg)
SCORE:
TOTAL TIME

STIMULUS
-9:00-15:00.
-Push-ups in sets of 10+ to start and in 2:00 or less per round.
-Push-ups and pull-ups in 3 sets or less.
-Light to moderate deadlift load.

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FRIDAY:

RX
5 rounds for time:
7 hang power snatches (35/52.5 kg)
3 rope climbs
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
7 hang power snatches (25/35 kg)
2 rope climbs
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
7 hang power snatches (15/20 kg)
3 pull-to-stands
SCORE:
TOTAL TIME

STIMULUS
-6:00-10:00.
-Snatches in 1:00 or less.
-Rope climbs in 1:00 or less.
-Snatch load should allow for 7 unbroken reps in the first round.

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SATURDAY:

Veterans Day Hero WOD ‘CHAD 1000X’

At Spitfire this year not only are we paying respect to Chad Wilkinson and all those who have been lost to suicide, we have decided to support the UK based Veteran support charity Combat Stress. So we would be very grateful if you would consider giving any small amount to this very worthwhile cause by DONATING HERE.

Join us for this special Hero WOD. You can either pair up with someone to share the workout, or do it on your own!

VETERAN SUICIDE PREVENTION

The CrossFit Hero workout “CHAD” honours Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several Traumatic Brain Injuries (TBIs), blast wave injuries and PTSD. Our goal is to honour Chad’s life and legacy and to raise awareness for suicide prevention here in the UK also.

#CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands raised since 2020, looking to be part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution.

CHAD 1000X
THE WORKOUT

1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 14/9 kg rucksack. You pick the height of the step-ups.
3. Expert // 20 kg rucksack (or weighted vest). Use 20″ box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson (Chad Wilkinson’s Wife)

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SUNDAY:

HERO WOD ‘TONY EVANS’
BENCHMARK

This workout is dedicated to Marine Tony Evans of J Company, 42 Commando Royal Marines, who was killed during an insurgent attack on November 27, 2008.

The men had been conducting a foot patrol to the north-west of Lashkar Gah in Helmand province. Marines Evans and Sparks had moved on to the roof of a compound when, at around 0900 hours, there was an attack by insurgents armed with rocket-propelled grenades in which, the men badly wounded. Both received immediate medical attention and were moved to a secure location before being put on a helicopter to be transferred back to Camp Bastion. However, both sadly died from their injuries during the flight.

Marine Tony Evans, aged 20, was born in April 1988 and came from Sunderland, Tyne and Wear. He began his Royal Marines training in October 2006 and passed out in July 2007, joining 42 Commando a few days later. In February 2008 he completed arctic warfare training in Norway.

He leaves behind his father Tony Evans and mother Julia Churchill. The workout was designed by CrossFit Cardiff @reebokcrossfitcardiff.

RX
AMRAP 19
27 calorie row
11 handstand push-ups
13 power cleans (35/50 kg)

INTERMEDIATE
AMRAP 19
27 calorie row
11 elevated pike push-ups
13 power cleans (30/42.5 kg)

BEGINNER
AMRAP 19
15/20 calorie row
11 seated z-press
13 power cleans (15/20 kg)

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