COACHING

Workout of the day for 210307: 50-40-30-20-10 reps for time of: Row (calories), Wall-ball shots.

Workout of the day for 210304: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

At a CrossFit Level 1 Certificate Course, a participant demonstrates the air squat. Staff member Austin Malleolo focuses on her line of action, which is the relationship between the hip and the knee in the squat.

Workout of the day for 210303: 27-21-15-9 reps for time of: Squat cleans, Ring dips.

CrossFit Training courses are open to individuals and trainers at all stages of development and serve as the cornerstone for CrossFit’s methodology and movement education.⁣⁣⁣

Workout of the day for 210301: Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15-ft., 12 push presses, 50 double-unders.

Workout of the day for 210228: Weighted chest-to-bar pull-up 1-1-1-1-1 reps, Weighted dip 1-1-1-1-1 reps, Run 1 mile for time.

During a CrossFit Level 1 Certificate Course at CrossFit Greer, Carolina, a participant asks about the elusive butt wink that sometimes plagues even advanced athletes during the squat.

Workout of the day for 210227: Three 5-minute rounds of: 200-m farmer carry, Then as many reps as possible of: 5 burpees, 10 kettlebell swings.

Workout of the day for 210225: Complete as many rounds and reps as possible in 5 minutes of: Squat clean, Jerk.

Workout of the day for 210224: For time: Row 500 meters, 50 GHD sit-ups, Row 1,000 meters, 30 GHD sit-ups, Row 2,000 meters, 20 GHD sit-ups.

Brian Chontosh of CrossFit's Level 1 Seminar staff highlights the importance of on-ramping an athlete to the GHD sit-up.

Workout of the day for 210223: For time: 15 thrusters, 95/135 lb., Run 200 meters, 20 thrusters, 65/95 lb., Run 400 meters, 30 thrusters, 45/65 lb., Run 800 meters.

Workout of the day for 210221: Deadlift 3-3-3-3-3-3-3 reps

The hips and shoulders should rise at the same time when athletes lift from the ground.

Workout of the day for 210219: Open 16.1, Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge, 8 burpees, 25-ft. overhead walking lunge, 8 chest-to-bar pull-ups.

Workout of the day for 210217: 3 rounds for time of: 5 muscle-ups, 9 hang power cleans, 7 push jerks, 50 double-unders.

Workout of the Day for 210216: Tabata box jump, 16/20-in. box, Tabata L-sit, Tabata handstand hold, Tabata sit-up, Tabata lunge.

Workout of the day for 210215: Back squat 5-5-5-5-5 reps

In tribute to Laura Schwartzenberger: With a partner, complete as many rounds as possible in 21 minutes of a 30-cal. row, 20 burpees over the rower, and 10 power cleans.