COACHING

At a recent Level 1 Course in Miami, Seminar Staff Head Trainer Santiago Callejas helps an athlete improve her squat stance.

Workout of the Day for 211027: Complete as many reps as possible in 8 minutes of: Shoulder presses at 75/115 lb., Each time you break, perform 50 double-unders. Rest 4 minutes. Then, complete as many reps as possible in 8 minutes of: Hang power cleans at 135/205 lb., Each time you break, perform 30 squats.

Workout of the Day for 211026: 3 rounds for time of: Run 800 meters, 50 deadlifts.

Workout of the Day for 211025: 4 rounds for time of: 50-ft. overhead walking lunge, 25 GHD sit-ups.

Workout of the Day for 211023: Nancy, 5 rounds for time of: 400-meter run, 15 overhead squats.

Workout of the Day for 211022: Lift Move Work.

Workout of the Day for 211021: For time: 1,000-m row, 25 box jumps, 30-in. box, 1,000-m row, 50 box jumps, 24-in. box, 1,000-m row, 75 box jumps, 20-in. box.

Workout of the Day for 211019: For time: 3-minute handstand hold, 100 squats, 50-meter handstand walk, 100 squats, 30 handstand push-ups.

At a recent Level 1 Course in Miami, Santiago Callejas (CF-L3) guides a participant through squat therapy, improving the mechanics and range of motion in her air squat.

“Can you run? Can you punch? Can you jump? How far; how fast?” Seminar Staff Head Trainer Jenn Hunter-Marshall asks. “And we can graphically represent that.”

Workout of the Day for 211011: 8 1-minute rounds for max reps of: 20 seconds of muscle-ups, Rest 10 seconds, 20 seconds of clean and jerks, Rest 10 seconds.

Workout of the Day for 211010: Cameron, For time: 50 walking lunge steps, 25 chest-to-bar pull-ups, 50 box jumps, 25 triple-unders, 50 back extensions, 25 ring dips, 50 knees-to-elbows, 25 wall-ball "2-fer-1s", 50 sit-ups, 5 rope climbs, 15 ft.

Workout of the Day for 211009: Three 5-minute rounds of: 200-m dumbbell farmer carry, Then as many reps as possible of: 10 deficit push-ups (hands on DBs), 10 dumbbell squats. Rest 2 minutes between rounds.

From the archive: Chris Spealler offers tips for the handstand push-up.

Workout of the Day for 211007: Lane, 5 rounds for max reps of: ¾ bodyweight hang power snatches, Handstand push-ups.

Workout of the Day for 211006: Front squat 10-5-3-1-1-1-3-5-10 reps.

Workout of the Day for 211005: Complete as many rounds as possible in 12 minutes of: 9 dumbbell deadlifts, 6 burpees, 3 dumbbell power cleans.

Workout of the Day for 211003: On a 25-minute clock, 5 rounds of: Row for 50 seconds, rest 10 seconds, Row for 40 seconds, rest 20 seconds, Row for 30 seconds, rest 30 seconds, Row for 20 seconds, rest 40 seconds, Row for 10 seconds, rest 50 seconds.

In Part 4 of this six-part series on CrossFit’s definition of fitness, Seminar Staff Head Trainer Jenn Hunter-Marshall breaks down CrossFit’s fourth model of fitness: the sickness-wellness-fitness continuum. 

Workout of the Day for 211002: 30 clean and jerks for time. Pick a load that is heavier than the last time you performed Grace.