29 May 2023 | Coaching Tips, Community, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 6 sets for load: 1 clean pull 1 power clean 1 squat clean – Reps should be touch-and-go from the floor. – Work to achieve consistent hip extension across all three movements. STRENGTH II 3 sets for load: 10 deadlift – Rest... 
21 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 5 sets for load: 3 snatch high pulls – Rest exactly 2:00 between sets. – All sets between 80-90% of 1RM snatch. SKILL I Every 2:00 x 5 sets: :30 double-unders 5-10 unbroken chest-to-bar pull-ups – Keep every set smooth and... 
14 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 7 sets: 3 weighted strict pull-ups 3 weighted strict dips – Increase loading across as many sets as possible. STRENGTH II Every 2:00 for 5 sets: 9 unbroken power snatches – Start at a light load and build to a heavy set. SKILL... 
9 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 3:00 for 5 sets: 5 back squats – Rest for the remaining time on the 3:00 clock. – Use at least 70% of your best back squat. – Increase load across as many sets as possible. SKILL I 4 sets: :30 handstand walk :30 GHD... 
1 May 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 5 sets, each AFAP: 3 front squats (60%) 2 front squats (70%) 1 front squat (80%) – Rest 3:00 between sets. – If the percentages feel good, bump the loads up by 5-10 lbs). STRENGTH II 5 sets for load: 3 power cleans @ 60% 2... 
23 Apr 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 6 total sets: 9-6-3-9-6-3: Unbroken deadlifts – Add load as the reps decrease. – Use heavier loads on the 2nd wave of lifts. – Rest 2:00-3:00 between sets. SKILL I Every 1:30 x 7 sets: 3 high hang squat cleans – All sets... 
16 Apr 2023 | Coaching Tips, CrossFit, Uncategorized, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 2:00 for 8 sets: 5 sumo-deadlifts – Rest and add load with any remaining time in the interval. SKILL I 4 sets: 5-15 gymnastics kip chest-to-bar pull-ups – Adjust the volume to allow for unbroken sets that are technically... 
10 Apr 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 2:00 x 7 sets: 1 back squat – Use 90% of your 1RM back squat. – Focus on standing up AFAP. SKILL I EMOM 10: 5-10 unbroken toes-to-bar – Maintain a fluid kip. SKILL II EMOM 10: 3 tall cleans – Start with an empty barbell.... 
2 Apr 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 4 sets: 3 snatches (40/60 kg) 2 snatches (45/70 kg) 1 snatch (50/80 kg) – Rest 3:00 between sets. – Scale to finish all 6 reps in 1:00 or less. STRENGTH II EMOM 12: Min. 1 | 3 weighted chin-ups Min. 2 | 3 bench presses – Build... 
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...