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 –... 
15 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every :30 x 10 sets: 3 thrusters – Perform 3-reps unbroken. STRENGTH II Every 1:30 for 8 sets: 5 push press – Rest and add load with any remaining time in the interval. SKILL Accumulate: 30 hip and back extensions – Every time... 
8 Jan 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. – Rest exactly 2:00 between sets. SKILL I EMOM 10 Min. 1 | :20 seated leg raise hold Min.... 
1 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 1.25/2.5 kgs and guys add 2.5/5 kgs to each side of the bar every minute. SKILL I 5 sets: 10 ring dips :30 L-sit... 
27 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: 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. STRENGTH II 7 sets: 3 weighted... 
18 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 2:00 for 7 sets: 3 bench press – Use at least 60% of your best bench press. – Increase load across sets. STRENGTH II Accumulate: 3:00 L-sit hold – Use an option you can maintain at least :10 at a time. SKILL I EMOM 10:... 
12 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Clean Ladder: EMOM until failure: 1 clean – Rx’d starting weight is 30/42.5 kg – Girls add 2.5 kg and guys add 5 kg to each side of the bar every minute. SKILL I EMOM 12: Min. 1 | 20 GHD / weighted sit-ups / sit-ups Min. 2 |... 
4 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 1:00 x 12 sets: 1 power clean + 1 hang squat clean – Perform complex unbroken – Hold a challenging weight across all sets — around 60-80% of your 1-rep max. SKILL I Every 2:00 for 6 sets: 5-10 unbroken strict handstand... 
28 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 1:00 x 12 sets: 1 power snatch + 1 hang squat snatch – Perform complex unbroken – Hold a challenging weight across all sets — around 60-80% of your 1-rep max. SKILL Accumulate: 2:00 L-sit hold 50 seated leg raises SKILL... 
20 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 4:00 for 5 sets: 10 hang muscle cleans 5 bench presses – Rest as needed between movements. – Complete each set of bench presses at 60% or greater of your 1-rep max. Use a weight on the cleans so that you can stay... 
13 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 5 sets for load: 3 power cleans @ 60% 2 power cleans @ 70% 1 power clean @ 80% – Rest 2:00 between sets. STRENGTH II Every 2:00 for 7 sets: 3 front squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of... 
6 Nov 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 4:00 for 5 sets: 5 pause back squats – Pause for 3 full seconds in your deepest squat before standing. – Start at 60% and build to a heavy set of 5 reps. STRENGTH II 7 sets: 3-position power clean (floor, below the knee,... 
30 Oct 2022 | Coaching Tips, Community, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 5 sets for load: 3 power snatch @ 60% 2 power snatch @ 70% 1 power snatch @ 80% – Rest 2:00 between sets. SKILL I EMOM 10: 2 rope climbs – Advanced athletes should perform reps as legless. STAMINA I On a 20:00 clock: 5 sets... 
23 Oct 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 3:00 for 7 sets: 3 overhead squats – Increase loading across sets. SKILL I EMOM 14: Min. 1 | :30 shoulder taps in handstand or pike Min. 2 | 15 v-ups STAMINA I For time: Work for :30 and then rest for :30 until you... 
15 Oct 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 3:00 for 7 sets: 3 back squats – Rest for the remaining time in the 3:00 clock. – Use at least 70% of your best back squat. SKILL I EMOM 14: Min. 1 | 6 candlesticks Min. 2 | 15 GHD sit-ups STAMINA I On a 10:00 clock:... 
9 Oct 2022 | 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 50-ft handstand walk – Rest 2:00 – Perform single-leg box... 