3 Dec 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 5 sets for load: 2 power cleans – Lift once every 3:00. – Increase load across as many sets as possible. – Begin the first set around 70-75% of your 1-rep-max power clean. – Rest with your remaining time in the 3:00 interval.... 
26 Nov 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 5 sets of the complex for load: 2 hang power cleans + 1 push jerk – Rest 2:00-3:00 between sets. – Increase loading across as many sets as possible. – Unbroken reps. – Begin the first set around 60-70% of your 1-rep max power... 
19 Nov 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For time: 400-meter sandbag bear hug carry (heavy) – Complete with minimum breaks. – Reduce the loading as needed. STRENGTH II 7 sets for load: 3 bench presses – Lift once every 3:00. – Increase loading across as many sets as... 
12 Nov 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 3 sets for load: 100-m sled push 25 weighted hip extensions – The sled push should be a march. If you can jog with the sled, go heavier. – Use a weight on the hip extensions that allows you to complete at least 10 unbroken reps.... 
5 Nov 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I EMOM 10: 1 hang power snatch – Increase loading across as many sets as possible. – All reps start from the hang. – Begin at 70% of your 1-rep max power snatch. STRENGTH II 4 sets: 50-ft farmers carry 20 weighted hip extensions –... 
29 Oct 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 10-1: Bench press – Add load every set. – Rest as needed. STRENGTH II EMOM 6: 5 overhead squats – From the floor. – Build in load. ACCESSORY – I 4 sets: 100-ft handstand walk 1:00 plank hold – Rest 2:00 between sets.... 
22 Oct 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I 3 sets: 25 weighted hip extensions 10 strict toes-to-bars – Use a weight on the GHD hip extensions that allow you to complete the reps in 2 sets or less. – If you need to scale the strict toes-to-bars, get your toes up as high... 
15 Oct 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I EMOM 10: 1 power clean – Increase loading across as many sets as possible. – The goal is to find a heavy single for the day. STRENGTH II For load: 3-3-3-3-3 Push press – Beginner athletes should increase loading across as many... 
8 Oct 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I EMOM 12: 1 squat snatch – Build to a heavy squat snatch for the day. – Increase load across as many sets as possible or perform the same weight across multiple sets. – If the squat snatch is difficult for you because of overhead... 
1 Oct 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM STRENGTH I EMOM 12: 2 hang power snatches – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into... 
24 Sep 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / OPEN GYM ACCESSORY I Every 2:00 for 10 sets: 50-m sled sprint -Focus on moving the sled as fast as possible through the entire 50 m. -Add as much weight to the sled as you want as long as you are able to maintain a jog with the sled. A march is not... 
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:... 