16 Jan 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every 4:00 for 5 sets: 100-ft sandbag bearhug carry (50/30kg) 5 front squats – Rest as needed between movements. – Complete each set of front squats at 60% or greater of your 1-rep max. SKILL I 5 sets: 5 false grip ring... 
9 Jan 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every :30 x 10 sets: 3 Thrusters – Perform 3-reps unbroken. SKILL I EMOM 10 :30 Handstand Walk or EMOM 10 :30 Handstand Hold STAMINA I 20 sets for distance: :20 Row, Bike, or Ski – Rest :10 STAMINA II On a 10:00 clock: AMRAP DB... 
2 Jan 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every :30 x 12 sets: 2 power snatches – Perform touch and go reps. SKILL I EMOM 10: Minute 1 | :15 ring muscle-ups Minute 2 | :15 bar muscle-ups STAMINA I For time: 21-18-15-12-9-6-3 Row calories – Rest :30 between intervals... 
24 Dec 2021 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I For load: 5 front squat (50%) 3 front squat (60%) 1 front squat (70%) 5 front squat (60%) 3 front squat (70%) 1 front squat (80%) 5 front squat (70%) 3 front squat (80%) 1 front squat (90%) STRENGTH II For load: 10 strict press... 
19 Dec 2021 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I For load: 5 bench presses (50%) 4 bench presses (60%) 3 bench presses (70%) 2 bench presses (80%) 1 Bench Press (90%) then… For load: 5 front squats (50%) 4 front squats (60%) 3 front squats (70%) 2 front squats (80%) 1 front... 
12 Dec 2021 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I For Load: 5 Deadlifts (50%) 3 Deadlifts (60%) 2 Deadlifts (70%) 1 Deadlift (75%) 1 Deadlift (80%) 1 Deadlift (85%) …then 3+ Deadlifts (90%) SKILL I 7 Sets: 3 Ring Muscle-ups 5 Ring Dips 7 Toes-to-Rings – Try for unbroken sets... 
5 Dec 2021 | Coaching Tips, CrossFit, Weekly Programming
Weekly After Class / Open Gym Extra: STRENGTH – I For Load: 5 Deadlifts (50%) 3 Deadlifts (60%) 2 Deadlifts (70%) 1 Deadlift (75%) 1 Deadlift (80%) 1 Deadlift (85%) …then For Reps: 3+ Deadlifts (90%) STRENGTH – II For Load: 5 Front Squats (50%) 3 Front... 
28 Nov 2021 | Coaching Tips, CrossFit, Weekly Programming
Weekly After Class / Open Gym Extra: STRENGTH I For Load: 5 Deadlifts (50%) 3 Deadlifts (60%) 2 Deadlifts (70%) 1 Deadlift (75%) then… For Reps: 8+ Deadlifts (80%) STRENGTH II For Load: 5 Bench Press (40%) 5 Bench Press (50%) 5 Bench Press (60%) then… For Load: 5... 
21 Nov 2021 | Coaching Tips, CrossFit, Weekly Programming
Weekly After Class / Open Gym Extra: STRENGTH – I For Load: 5 Strict Presses (50%) 3 Strict Presses (60.5%) 2 Strict Presses (70%) 1 Strict Press (75%) 8 Strict Presses (80%) STRENGTH – II For Load: 3 Deadlifts (60%) 3 Deadlifts (67.5%) 3 Deadlifts (72.5%)... 
14 Nov 2021 | Coaching Tips, CrossFit, Weekly Programming
Weekly After Class / Open Gym Extra: STRENGTH – I For Load: 3 strict presses (60%) 3 strict presses (67.5%) 3 strict presses (72.5%) Then,1 minute max strict presses (72.5%) STRENGTH – II 4 Sets For Load: 8 deadlifts (65%) Then, 1 minute max unbroken... 
7 Nov 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 12 Mins to Build to a Heavy For The Day of the following complex: 2 X Strict Press 2 X Push Jerk 2 X Split Jerk Start light and build the load gradually until just Spilt Jerks are remaining (i.e. when unable to perform the Press start with the Push... 
31 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 5 X 3 Back Squat @RPE 7 B. Metcon For Time:
50 X KB Swing @32/24kg 50/40 X Cals 50 X Wall Ball @9/6kg 50/40 X Cals 50 X Burpees 50/40 X Cals Time Cap: 20 Mins Stimulus: Sets of 10+ on Wallballs + KB Swing
Scaling: Reduce reps to 40
—— Tuesday:... 
24 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM Build to a Heavy Set of 3 X Deadlift *Build Load Across Sets (eg. RPE 5 / 6 / 7 / 8 / 9) B. Metcon 3 Rounds For Time: 400m Run 12 X Sumo Deadlift High Pull @50/35kg 18 X V-Up 24 X Down Up Time Cap: 18 Mins —— Tuesday: A. Strength Strict... 
17 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning 30 EMOM 1- 15/12 X Cal Row 2- 10 X Thruster @40/30kg 3- 15/12 X Cal Bike / Ski 4- 10 X Burpee 5- 45s Max Effort Sit-Up —— Tuesday: A. Strength Strict HSPU 3 X Max Reps
Rest 2 Mins Between Sets Stimulus:
Target 3 Reps Minimum Per Set (allowing... 
10 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM 5 X Strict HSPU Scaling: Negative HSPU / Pike PU / Z-Press B. Metcon 12 Min Ladder 3, 3, 6, 6, 9, 9, 12… etc HSPU Squat Clean @60/40kg Stimulus: Perform quick singles on Clean, sets of 3-5+ on HSPU Scaling: HR Push Up —— Tuesday: A.... 
3 Oct 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 3 Supersets: 5 X Strict Pull Up 5 X Strict Ring Dip 15 X V-Up Rest 90s between sets Rx: Weight Pull Up & Dip as needed to achieve RPE 8-9 Scaling: Banded PU / Low Bar Box Assisted Dip / HR Push Up / Negative Push Up Tuck Crunch B. Metcon 3... 
26 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength Paused Split Jerk 10 E2MOM 5 X 3 @ RPE7 – 3s pause in split. *Stimulus: 7/10 effort or 70% of 1RM – 1 Set Every 2 Mins B. Metcon 12 AMRAP 10 X Power Clean 10 X Burpee Box Jump 10 X Push Press @60/40kg WOD Stimulus: Athletes should aim for 2 sets on... 
19 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength Weighted Pull Ups – 3RM 1) 3 Reps 2) 3 Reps 3) 3 Reps 4) 3 Reps 5) 3 Reps Stimulus: Increase load per set, to a 3RM Scaling: Use bands – apply decreasing tension Time Cap – 10 mins B. Metcon 15-10-5-10-15 Bar Hop Burpee Thruster... 
12 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength Back Squat 8 E2MOM (4 Sets) 4 Reps @70-80% *Build load across Sets B. Metcon 12 AMRAP 20 X Power Snatch (@35/20 – 42.5/30 – 50/35 – 60/40 – 70/47.5…) 20 X Bar Over Burpee *WOD Stimulus: Snatch Weights (as RPE): 5/10 – 6/10 – 7/10 – 8/10 – 9/10 ——... 
6 Sep 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning 50-40-30-20-10 Cals Alternating Lunge American KB Swing @24/16kg Sit-Ups Time Cap: 30 Mins —— Tuesday: A. Skill Bar Muscle Up / Jumping BMU / Pull Up & Dip Progressions B. Squat Snatch Warmup & Build Up C. Metcon For Time: 400m Run 10 X... 
29 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Bank Holiday Monday: In Pairs For Time You Go I Go (Except for the WB Carry) 5 Rounds For Time: 40 X Cals 30 X Wall Ball @9/6kg 20 X Toes To Bar / T2 Hip / T2 Object 12 X Partner Tyre Flip 200m Med Ball Carry (Med Ball Each) Time Cap: 40 Mins —— Tuesday: Barbell... 
22 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM 3 X Front Squat Tempo 33X1 @RPE 8 B. Metcon ‘Nancy’ 5 Rounds For Time: 400m Run 15 X OH Squat* @42.5/30kg Time Cap: 16 Mins *Scale: Back Squat —— Tuesday: A. Strength / Skill HSPU (Kipping Technique / Scaling) Heavy Power Clean Cycling... 
15 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Strength A. 10 E2MOM 3 X Split Jerk @70-80% (RPE 8) *Build up across Sets B. 3 Rounds For Time: 50 X DU / 100 X SU 25 X Toes To Bar 10 X Power Snatch @60/40kg Time Cap: *Aim for sets of 5+ on the TTB, and fast singles on the Snatches —— Tuesday: A. Skill... 
8 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Metcon In Pairs 25 AMRAP – You Go I Go 40 X Cals 20 X Syncro Down Up 10 X Power Clean @100/60kg *Split the calories in half – 1 for 1, quick singles on the Power Clean —— Tuesday: A. Strength 3 Rounds for Total Reps (12 EMOM): 60s Max Strict Pull Up 60s... 
1 Aug 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength 10 E2MOM 3 X Deadlift @4010 Tempo (RPE 7-8) *The focus for the tempo element is on the Eccentric (down) movement, maintaining perfect form throughout each Rep (4s Descent, No Pause at Bottom, Lift Bar, No Pause at Top) B. Metcon 4 Rounds For Time:... 