Programming for Week Commencing 11th December
CrossFit Spitfire Blog
by dsmith
9h ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For load: Front squat 5-5-3-3-1-1-1 – Perform a set every 3:00. – Increase load across as many sets as possible. – Begin the first set around 60-70% of your 1-rep-max front squat. – Rest with your remaining time in the 3:00 interval. STRENGTH II For load: Snatch […] The post Programming for Week Commencing 11th December appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 4th December
CrossFit Spitfire Blog
by dsmith
6d ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 5 sets for load: 2 power cleans – Lift once every 3:00. – Increase load across as many sets as possible. – Begin the first set around 70-75% of your 1-rep-max power clean. – Rest with your remaining time in the 3:00 interval. STRENGTH II 7 sets: […] The post Programming for Week Commencing 4th December appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 27th November
CrossFit Spitfire Blog
by dsmith
2w ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 5 sets of the complex for load: 2 hang power cleans + 1 push jerk – Rest 2:00-3:00 between sets. – Increase loading across as many sets as possible. – Unbroken reps. – Begin the first set around 60-70% of your 1-rep max power clean. STRENGTH II […] The post Programming for Week Commencing 27th November appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 13th November
CrossFit Spitfire Blog
by dsmith
1M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 3 sets for load: 100-m sled push 25 weighted hip extensions – The sled push should be a march. If you can jog with the sled, go heavier. – Use a weight on the hip extensions that allows you to complete at least 10 unbroken reps. – […] The post Programming for Week Commencing 13th November appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 6th November
CrossFit Spitfire Blog
by dsmith
1M ago
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 […] The post Programming for Week Commencing 6th November appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 30th October
CrossFit Spitfire Blog
by dsmith
1M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 10-1: Bench press – Add load every set. – Rest as needed. STRENGTH II EMOM 6: 5 overhead squats – From the floor. – Build in load. ACCESSORY – I 4 sets: 100-ft handstand walk 1:00 plank hold – Rest 2:00 between sets. -Perform the plank on […] The post Programming for Week Commencing 30th October appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 23rd October
CrossFit Spitfire Blog
by dsmith
1M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 3 sets: 25 weighted hip extensions 10 strict toes-to-bars – Use a weight on the GHD hip extensions that allow you to complete the reps in 2 sets or less. – If you need to scale the strict toes-to-bars, get your toes up as high as possible […] The post Programming for Week Commencing 23rd October appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 16th October
CrossFit Spitfire Blog
by dsmith
2M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I EMOM 10: 1 power clean – Increase loading across as many sets as possible. – The goal is to find a heavy single for the day. STRENGTH II For load: 3-3-3-3-3 Push press – Beginner athletes should increase loading across as many sets as possible. – Advanced […] The post Programming for Week Commencing 16th October appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 9th October
CrossFit Spitfire Blog
by dsmith
2M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I EMOM 12: 1 squat snatch – Build to a heavy squat snatch for the day. – Increase load across as many sets as possible or perform the same weight across multiple sets. – If the squat snatch is difficult for you because of overhead squat limitations, reduce […] The post Programming for Week Commencing 9th October appeared first on CrossFit Spitfire ..read more
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Programming for Week Commencing 2nd October
CrossFit Spitfire Blog
by dsmith
2M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I EMOM 12: 2 hang power snatches – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into the receiving position. – Go lighter if […] The post Programming for Week Commencing 2nd October appeared first on CrossFit Spitfire ..read more
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