25 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 8 sets: Every 2:00 complete: 2 push presses + 1 push jerk – Increase load across as many sets as possible. SKILL I 6 sets: 5 toes-to-bars 5 kipping pull-ups 5 toes-to-bars – Perform the 15 reps unbroken. If unable to do so,... 
19 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 1:30 for 8 sets: 5 back squats – Rest and add load with any remaining time in the interval. SKILL I 5 sets: 3 false-grip ring pull-ups 3 strict muscle-ups :10 ring dip hold (top of dip) :10 ring dip hold (bottom of dip)... 
12 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA: STRENGTH I 7 sets: 3 weighted strict pull-ups 3 weighted strict dips – 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 hands... 
4 Sep 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA: STRENGTH I Every 2:00 for 5 sets: 9 unbroken power snatches – Start at a light load and build to a heavy set. STRENGTH II 3 sets: 1:00 sandbag / d-ball march (heavy) 12 unbroken deadlifts – Use loads on the deadlift that are challenging, but... 
28 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 5 sets for load: 5 Push press – Increase loading across as many sets as possible. SKILL I Accumulate: 3:00 L-sit hold STAMINA I Every 4:00 for 5 sets: 300-m shuttle run – Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40,... 
22 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 4:00 for 5 sets: 100-ft sandbag / d-ball bear-hug carry (heavy) 5 bench presses – Rest as needed between movements. – Complete each set of bench presses at 60% or greater of your 1-rep max. SKILL I EMOM 20: Min. 1 | 5-10 handstand... 
13 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Overhead squat ladder: EMOM until failure: 1 Overhead squat – Rx’d starting weight is 30/42.5 kg – Girls add 2.5 kgs and guys add 5kgs. to each side of the bar every minute. SKILL I AMRAP 20: 5 deficit handstand push-ups :20 L-sit hold –... 
6 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I AMRAP 20: 5 strict pull-ups 5 deficit push-ups 5 back squats – Perform deficit push-ups at the greatest deficit possible while maintaining unbroken reps. – Perform back squats at 60% or greater of your 1-rep max. SKILL I 5 sets: :30... 
31 Jul 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Clean Ladder: EMOM until failure: 1 clean – Rx’d starting weight is 30/42.5 kgs – Girls add 2.5kgs and guys add 5kgs to each side of the bar every minute. SKILL I EMOM 12: Min. 1 | 20 GHD sit-ups Min. 2 | 2-5 strict muscle-ups STAMINA I... 
24 Jul 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 5 sets for load: 3 power clean @ 70% 2 power clean @ 80% 1 power clean @ 90% – Rest 2:00 between sets. SKILL I 5 sets: 20 hollow rocks 20 seated leg raises SKILL II EMOM 12: Min. 1 | 2 rope climbs (15 ft.) Min. 2 | Rest – Start each rope...