26 Mar 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I For load: 7 sets: 6 alternating back rack lunges – Increase loading across as many sets as possible. SKILL I 4 sets: :30 handstand walk :30 GHD sit-ups – Rest 2:00 between sets. – Record the total distance traveled on your... 
19 Mar 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I For load:
7 sets:
6 alternating back rack lunges
– Increase loading across as many sets as possible. SKILL I 4 sets:
:30 handstand walk
:30 GHD sit-ups
– Rest 2:00 between sets.
– Record the total distance traveled on... 
12 Mar 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I For load and quality: 40 GHD hip extensions 40 weighted side bends (right) 40 GHD weighted hip extensions 40 weighted side bends (left) SKILL I Accumulate: 20 wall walks (:05 hold at the top of the walk) – Take as many steps... 
5 Mar 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 10 sets for load: 1 pause back squat + 2 back squats – Start at 60% and increase load as much as possible without sacrificing bar speed. – Pause for :03 on the pause back squat and rest exactly 2:00 between sets. SKILL I EMOM... 
26 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 7 sets for load: 1 snatch grip deadlift 1 snatch pull 1 power snatch 1 hang power snatch – All four reps must be completed unbroken. – Increase loading across as many sets as possible. SKILL I 3 sets for completion and... 
19 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 5:00 for 4 sets: 10 back squats – Rest and add load with any remaining time in the interval. SKILL I EMOM 5: 5-10 chest-to-bar pull-ups EMOM 5: 1-5 bar muscle-ups SKILL II Accumulate: 50 weighted single-leg squats – Use... 
12 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 7 sets for load: 1 clean grip deadlift 1 clean pull 1 power clean 1 hang power clean – All four reps must be completed unbroken. – Increase loading across as many sets as possible. SKILL I 5 sets: :30 handstand hold 10... 
5 Feb 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 5:00 for 4 sets: 15 back squats – Rest and add load with any remaining time in the interval. SKILL I AMRAP 20: 5 deficit handstand push-ups :20 L-sit hold – Use a challenging deficit that allows you to complete at least... 
29 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 2:00 for 7 sets: 3 split jerks – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best jerk. – Increase load as desired. SKILL I EMOM 12: Min. 1 | 2 rope climbs (15 ft.) Min. 2 | Rest –... 
22 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Snatch ladder: EMOM until failure: 1 snatch (squat or power) – Rx’d starting weight is 30/42.5 kg. – Girls add 2.5 kgs and guys add 5 kgs to each side of the bar every minute. SKILL I 5 sets: 10 ring dips :30 L-sit hold –...