18 Apr 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS: 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 :10 ring... 
11 Apr 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 14: Min. 1 | 6 candlesticks Min. 2 | 15 GHD sit-ups SKILL II Accumulate: 10 legless rope climbs – Start from a seated position on the ground.... 
3 Apr 2022 | Coaching Tips, CrossFit, Weekly Programming
STRENGTH I Every 2:00 for 7 sets: 3 back squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best back squat. – Increase the load as desired. SKILL I 3 sets: 1 legless rope climb 3 rope climbs :30 strict toes-to-ropes – Rest 1:30 – Hang... 
27 Mar 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every 4:00 for 5 sets: 100-ft d-ball bear-hug carry (50/70 kg) 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 Every 2:00 for 6 sets: 2-4... 
20 Mar 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I EMOM 14: Min. 1 | 3 deadlift Min. 2 | 12/9 cal. row – Increase loading and pace across as many sets as possible. SKILL I EMOM 10: Minute 1 | :15 ring muscle-ups Minute 2 | :15 bar muscle-ups SKILL II Accumulate: 2:00 L-sit hold... 
14 Mar 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: 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 EMOM 10: :30 handstand walk or EMOM 10: :30 handstand hold SKILL II Accumulate: For... 
6 Mar 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every 1:30 for 8 sets: 5 front squats – Rest and add load with any remaining time in the interval. SKILL I EMOM 12: Min. 1 | 2 rope climbs (15’) Min. 2 | Rest – Start each rope climb from a seated position on the floor. SKILL... 
27 Feb 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every :30 x 12 sets: 1 power snatch + 1 hang squat snatch Perform the snatch complex unbroken Hold a challenging weight across all sets — around 60-70% of your 1-rep max. SKILL I 6 sets: 5 toes-to-bars 5 kipping pull-ups 5... 
20 Feb 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I 5 sets: 1:00 sandbag bear-hug hold 20 DB step-ups (20/24 in) – Use two DBs for the step-ups. – Increase load across as many sets as possible. – Rest as needed between sets. SKILL I Burgener warm-up – power clean 3 sets: 10... 
13 Feb 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I EMOM 12: 3 sumo deadlifts – Try to use at least 70% of your 1-rep deadlift. SKILL I For time: 20 wall walks (:05 hold at the top of the walk) STAMINA I Every 4:00 for 5 sets: 300-m shuttle run – Set the shuttle run in 10-m... 
6 Feb 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every :30 x 10 sets: 2 push presses – Perform 2 reps unbroken. – Use at least 60% of your 1-rep max. SKILL I EMOM 10: Min. 1 | :20 ring muscle-ups Min. 2 | :20 ring support (top of the dip) SKILL II 3 sets: 10 snatch pulls... 
30 Jan 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every :30 x 10 sets: 3 deadlifts – Perform 3-reps unbroken – Use at least 50% of your 1-rep max SKILL I EMOM 12: Min. 1 | 12 alternating single-leg squats Min. 2 | 4 single DB overhead squats / arm – Focus on quality of... 
23 Jan 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every :30 x 10 sets: 3 deadlifts – Perform 3-reps unbroken – Use at least 50% of your 1-rep max SKILL I EMOM 12: Min. 1 | 12 alternating single-leg squats Min. 2 | 4 single DB overhead squats / arm – Focus on quality of... 
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:... 