17 Sep 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 5 sets: 5 Sots presses – Increase the loading across as many sets as possible. – If torso positioning is limiting your movement and range of motion, try putting your heels on 2.5 or 5kg plates. This will help you maintain a... 
10 Sep 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 7 sets: 2 clean pulls 1 power clean – Build to a heavy set of the complex. – For all three lifts, feel free to re-grip at the bottom and take a moment to reset yourself. Do not treat these sets as touch-and-go reps. – Aim to... 
3 Sep 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I EMOM 14: 1 clean – Increase loading across as many sets as possible. – Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day. – Attempts may be power cleans or squat cleans.... 
28 Aug 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 4 sets for load: 100-m DB farmers carry 1:00 sandbag bear hug hold – Rest :10-:20 between movements and then as needed between sets. – Build in load to a heavy set across all movements that leaves you feeling worked, but good... 
20 Aug 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH 6 sets: Every 2:00 complete 1 squat clean and jerk – Start your first set around 60% of your best single squat clean and jerk. Increase load across as many sets as possible and finish with something heavy for the day. This... 
13 Aug 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH Every 2:00 for 3 sets: 1 Bench Press Every 2:00 for 3 sets: 3 Bench Presses Every 2:00 for 3 sets: 5 Bench Presses – Decrease loading as reps increase. – The sets of 1 should be performed around 85%-100% of 1-rep max. – The sets... 
6 Aug 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I EMOM 10: 1 squat clean- Increase loading across as many sets as possible. – Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day. STRENGTH II EMOM 14: 2 power snatches –... 
30 Jul 2023 | Coaching Tips, CrossFit, Weekly Programming
AUGUST MONTHLY FOCUS – CLEAN AND JERK CYCLING This month’s focus is on clean-and-jerk cycling, leading up to Gwen at the end of the month! AFTER CLASS EXTRA / ACCESSORY STRENGTH I EMOM 14: 1 clean and jerk – Increase loading across as many sets as possible. –... 
23 Jul 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I Every 2:00 for 7 sets: 1 front squat – Increase loading across as many sets as possible. – Take the barbell from a rack. – Grip the barbell so that you may keep your elbows up as high as possible. SKILL I 3 sets: On... 
16 Jul 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY STRENGTH I 5 sets: 3 hang power cleans – Rest as needed between sets. – Increase loading across as many sets as possible. STRENGTH II Every 2:00 for 10 sets: 1 snatch balance – Increase loading across as many sets as possible. STRENGTH... 
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... 
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... 