Thursday 241003

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Developing CrossFit Coaches for Lifelong Career and Success

Coaching in CrossFit is a continuous journey of growth and development, where success relies on fostering critical thinking, lifelong learning, and giving constructive feedback. Elite coaches like Nicole Christensen exemplify the importance of always evolving, understanding that even with years of experience, there is more to learn. Structured feedback, ongoing education, and embracing responsibility are key components in developing great coaches who not only improve their own skills but also enhance the gym experience for members. By fostering a culture of continuous improvement and mentorship, CrossFit gyms can ensure long-term success and stronger athlete-coach relationships.

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Wednesday 241002

For time:

800-meter run

25 kipping pull-ups

800-meter run

25 strict pull-ups

800-meter run

25 weighted pull-ups

♀ 20 lb

♂ 35 lb

Scaling:

Today’s workout is a longer endurance- and stamina-based effort. The run distance stays the same and the difficulty of the pull-up increases. For athletes who are capable of performing the variety of these pull-ups but not the volume, consider adjusting the reps to no less than 15 and adjusting the load of the dumbbell to accommodate your capacity. If you can not perform a particular pull-up in this workout, scale to a challenging variation based on the suggestions below. Aim to keep the run efforts to around 5 minutes or less. The weighted pull-ups will take the most time; however, these should not take more than 5 minutes to complete.

Modification suggestions:

Kipping pull-ups - Reduce reps, jumping pull-ups

Strict pull-ups - Reduce reps, banded pull-ups, ring rows

Weighted pull-ups - Reduce reps, reduce load, banded pull-ups,   ring rows

Intermediate option:

For time:

800-meter run

20 kipping pull-ups

800-meter run

20 strict pull-ups

800-meter run

20 weighted pull-ups

♀ 10 lb

♂ 15 lb

Beginner option:

For time:

400-meter run

12 jumping pull-ups

400-meter run

12 ring rows

400-meter run

12 banded pull-ups

Coaching cues:

Just because a movement is strict does not mean that the movement needs to be “slow.”

Resources:

Running Workshop: Pose Alignment

The Kipping Pull-Up

The Strict Pull-Up

Weighted Pull-Up Variations

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Tuesday 241001

30-20-10 reps for time of:

Single-arm Russian kettlebell swings, right arm

Single-arm Russian kettlebell swings, left arm

Kettlebell goblet squats

♀ 53 lb

♂ 70 lb

Scaling:

There is one goal for today's workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less.

Intermediate option:

30-20-10 reps for time of:

Single-arm Russian kettlebell swings, right arm

Single-arm Russian kettlebell swings, left arm

Kettlebell goblet squats

♀ 35 lb

♂ 53 lb

Beginner option:

20-15-10 reps for time of:

Single-arm Russian kettlebell swings, right arm

Single-arm Russian kettlebell swings, left arm

Kettlebell goblet squats

♀ 18 lb

♂ 26 lb

Coaching cues:

In the single-arm Russian swing, pull the chest up away from the kettlebell and let gravity bring it back down between the legs.

Resources:

Single-Arm Russian Kettlebell Swing

CAP Demo | Kettlebell Front (Goblet) Squat

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Monday 240930

Complete as many rounds and reps as possible in 12 minutes of:
10 ring dips

20 box jump-overs

♀ 24-inch box

♂ 30-inch box

Scaling:

Today’s workout is a classic gymnastics couplet. The kip of the ring dips and the jumping in the box jump-overs is more closely related than you think. Prepare for this combination to get spicy. Scale the difficulty of each movement to be able to complete at least 4 rounds.

Intermediate option:

Complete as many rounds and reps as possible in 12 minutes of:

5 ring dips + 5 jumping ring dips

20 box jump-overs

♀ 20-inch box

♂ 24-inch box

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

5 foot-assisted ring dips

10 box step-overs

♀ 20-inch box

♂ 24-inch box

Coaching cues:

At the bottom of the ring dip, try to keep your legs somewhat straight. Then, to get to the top of the dip, bring your knees to your chest quickly and press the rings into your pockets.

Resources:

The Ring Dip

Kipping Ring Dip

CAP Demo | Box Jump-Over Variations

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Saturday 240928

7 rounds for time of:

7 hang cleans

7 front squats

7 shoulder-to-overheads

7 bar-facing burpees

♀ 75 lb

♂ 115 lb

Post time to comments.

Scaling:

This is going to be a grind! The goal is to try to complete each set of barbell reps unbroken. Use the burpees as a place to breathe. We suggest stepping back and up, not rushing them so you can hang on to the barbell as soon as you get back there. Hold back slightly on Rounds 1-4 so you have enough in the tank to go hard on the last 3 rounds. A good goal is to keep each round under 1:15-1:40. Elite athletes may be able to keep rounds to under a minute.

Intermediate option:

7 rounds for time of:

7 hang cleans

7 front squats

7 shoulder-to-overheads

7 bar-facing burpees

♀ 65 lb

♂ 95 lb

Beginner option:

7 rounds for time of:

5 hang cleans

5 front squats

5 shoulder-to-overheads

5 bar-facing burpees

♀ 55 lb

♂ 75 lb

Coaching cues:

The barbell wants to rest on the shoulders in the rack position in both the front squat and the shoulder-to-overhead. Keep the elbows up to create this shelf and a better opportunity to maintain unbroken reps.

Resources:

The Hang Power Clean

The Front Squat

The Push Press

The Push Jerk

Bar-Facing Burpee Efficiency Tips

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Friday 240927

Every minute on the minute for 15 minutes complete:

Minute 1: 20 wall-ball shots

Minute 2: 15 box jumps

Minute 3: 10 deadlifts. 
Minute 4: Max ring muscle-ups

Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box

♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Post total ring muscle-up reps to comments.

Scaling:

You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 3 rounds.

Intermediate option:

Every minute on the minute for 15 minutes complete:

Minute 1: 15 wall-ball shots

Minute 2: 15 box jumps

Minute 3: 10 deadlifts

Minute 4: Max pull-ups

Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box

♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Beginner option:

Every minute on the minute for 15 minutes complete:

Minute 1: 12 wall-ball shots

Minute 2: 12 box step-ups

Minute 3: 10 deadlifts

Minute 4: Max ring rows

Minute 5: Rest

♀ 10-lb medicine ball to a 9-foot target, 50% of your 1-rep-max deadlift, and 12-inch box

♂ 14-lb medicine ball to a 10-foot target, 50% of your 1-rep-max deadlift, and 20-inch box

Coaching cues:

On each ring muscle-up, lift the hips up and pull the rings to the sternum. This makes getting on top of the ring much easier. Hips up and pull deep.

Resources:

The Wall-Ball Shot

The Box Jump

The Box Step-Up

The Deadlift

The Kipping Muscle-Up

The Kipping Pull-Up

The Ring Row

Developing a Muscle-Up

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Wednesday 240925

Annie With a Twist

In 15 minutes:

For time:

50-40-30-20-10

Double-unders

25-20-15-10-5

Toes-to-bars

*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 95 lb

♂ 135 lb

Post time and load in comments.

Scaling:

Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Intermediate option:

In 15 minutes:

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups

*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 65 lb

♂ 95 lb

Beginner option:

In 15 minutes:

For time:

80-60-40-20

Single-unders

20-15-10-5

Sit-ups

*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 35 lb

♂ 45 lb

Coaching cues:
In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

Resources:

The Double-Under

The AbMat Sit-Up

The Power Snatch

The Power of Progression, Part 4: Using Progression

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Tuesday 240924

For time:

1,000-meter row

5 rope climbs to 15 feet

50 strict handstand push-ups

5 rope climbs to 15 feet

1,000-meter row

Post time to comments.

Scaling:

This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard.

Intermediate option:

For time:

1,000-meter row

5 rope climbs to 12 feet

50 kipping handstand push-ups

5 rope climbs to 12 feet

1,000-meter row

Beginner option:

For time:

750-meter row

3 pull-to-stands

30 hand-release push-ups

3 pull-to-stands

750-meter row

Coaching cues:

On the strict handstand push-ups, focus on lowering your head down in front of your finger tips. As soon as your head touches the floor, press yourself away and drive your head through your arms.

Resources:

Rowing

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Strict Handstand Push-Up

The Kipping Handstand Push-Up

From the Archives: Rowing Technique

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Monday 240923

In 2 minutes, complete:

1 round of DT:

12 deadlifts

9 hang power cleans

6 shoulder-to-overheads

Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 105 lb

♂ 155 lb

Post total bike calories to comments.

Scaling:

Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.

Intermediate option:

In 2 minutes, complete:

1 round of DT:

12 deadlifts

9 hang power cleans

6 shoulder-to-overheads

Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 95 lb

♂ 135 lb

Beginner option:

In 2 minutes, complete:

1 round of DT:

9 deadlifts

7 hang power cleans

5 shoulder-to-overheads

Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 55 lb

♂ 75 lb

Coaching cues:

If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.

Resources:

The Deadlift

The Hang Power Clean

The Push Press

The Push Jerk

Annie Sakamoto vs. the Echo Bike

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Saturday 240921

In 4 minutes, complete:

3 devils presses

12/15 Echo-bike calories

3 devils presses

In remaining time, complete as many rounds and reps as possible of:

3 ring muscle-ups

5 push-ups

7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles.   Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:

Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:

In 4 minutes, complete:

3 devils presses

9/12 Echo-bike calories

3 devils presses

In remaining time, complete as many rounds and reps as possible of:

3 strict pull-ups

5 push-ups

7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells

♂ 45-lb dumbbells

Beginner option:

In 4 minutes, complete:

2 devils presses

7/10 Echo-bike calories

2 devils presses

In remaining time, complete as many rounds and reps as possible of:

3 ring rows

5 hand-elevated push-ups

7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Coaching cues:

As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:

CAP Demo: The Devils Press

Rogue Echo Bike

The Kipping Muscle-Up

The Push-Up

The Air Squat

The Strict Pull-Up

The Ring Row

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