9 Jul 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 2:30 building to a heavy set: 2 hang power snatches 2 hang squat snatches – Start at 40% and add load with each set. – All sets unbroken. Build to a heavy set without failing any reps. SKILL I Every 2:00 x 6 sets:... 
2 Jul 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I EMOM 12: Min. 1-4 | 5 front squats Min. 5-8 | 3 front squats Min. 9-12 | 1 front squat – Add load each minute. STRENGTH II 5 sets: 100-ft DB farmers carry (22.5/32.5 kg) 10 DB push presses – Rest :30-1:00 between sets.... 
25 Jun 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 5 x 3 Snatch – No misses. Work on building consistency at a weight that is challenging, but manageable. STAMINA I Every 2:00 x 4 Rounds: 100ft overhead single arm dumbbell carry – Switch arms after 50ft. Choose the heaviest... 
18 Jun 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I EMOM 15: Min. 1-5 | 3 front squats Min. 6-10 | 2 front squats Min. 11-15 | 1 front squat – Add load each minute. STRENGTH II 4 sets: 200-m KB farmers carry (25/32.5 kg) – Rest 2:00 between sets. – Use two DBs. SKILL I EMOM 10:... 
11 Jun 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every :30 x 12 sets: 1 power clean + 1 hang power clean – Perform complex unbroken. – Hold a challenging weight across all sets — around 60-70% of your 1-rep max. SKILL I 5 sets: 3 false-grip ring pull-ups 3 strict muscle-ups... 
4 Jun 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 5 sets: :30 handstand hold 10 single-leg box jumps/leg 5 wall walks – Rest 2:00 – Perform single-leg box jumps to a... 
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...