Coaching Onboarding

CrossFit (CF)

A: E90s x 8

Snatch Balance + Snatch + Overhead Squat @65%, building as able

B: 5 RFT

12 x 7.5M shuttles

12 Chest to bar Pullups

12 thrusters (L-M)

HiveFit (HF)

A: E90s x 8

Alternate:

1. 12 Dual DB/KB Romanian Deadlifts

2. 12 Banded Upright Row

B: 13 min AMRAP

12 Shuttles

12 Jumping Chest to Bar Pullups

12 Crush Grip DB Thrusters

WARM UP

With a broomstick:

10 Dislocates

10 Kang Squats

10 bent over row + press

10 OH Squats

10 Snatch Grip Sots Press

10 High Hang High Pull

10 snatch grip push press

Snatch Tech:

3 Snatch Balance

3 Hang Snatch

3 Snatch

1 set full complex

COOLDOWN:

1 min kickstand thread the needle e/s

1 min child's pose w upper back reach e/s

1 min saddle

TIMELINE:

0:00: Warm up (10min)

10:00: Brief (5min)

15:00: A (16min)

31:00: B prep (10min)

42:00: B (15min)

56:00: Cooldown (5 mins)

INTENT:

A: Continuing to build strength & stability in the catch position of our Snatch today, progressing from last weeks complex. Focus is an aggressive lockout overhead & staying tight in the catch. Take Snatch Balance from the racks, reset on floor in between snatch balance & Snatch. Give members no more than 5 mins to build to working weight. Alternating between romanian KB Deadlifts & upright for HF.

B: Potential open workout. Smooth on the shuttles, ideally unbroken chest to bar and unbroken or 6/6 on the thrusters would be a good pace to work at and readjust in round 3 if needed. Set up cones 7.5m width ways across gym. 14 min time cap, <13 min time target.

MOVEMENTS:

Snatch Balance - Strong brace to start, active upper body. Focus on an aggressive punch overhead & speed into an active bottom position (keep tight in the bottom position)

Overhead Squat - we want to see stable, active shoulders (arms locked out & behind head) & stable lower body position (heels down, hips back and knees out).

Resistance Band Upright Row - set shoulders back & down, driving with elbows high

Shuttle sprints -7.5m distances with cones. Touching on hand over the line. Remind members to avoid rounding back to touch - send hips back and use glutes.

Jumping CTB pullups - box set up so that bar is elbow to mid forearm. Landing in squat stance with flat feet. Members can progress movement by creating the arch position before jumping chest up to bar.

OPTIMISATION:

Snatch work > Power only

Jumping CTB Pullups > Ring Row

CTB Pullups > Pullups

COACH: FULL SHADOW

STUDY MATERIAL: SESSION PLAN & CLASS STRUCTURE

Familiarise yourself with the sample session plan to the left, as well as the class structure below.

CLASS STRUCTURE

• General Warm up

• OLY tech Warm up (if there is OLY Lifting)

• Part A brief & Demo

• 5 mins to start first working set / start the clock

• Keep members on track with time / sets

• Bring everyone in for Part B brief - if some members have been waiting around for a while because they finish early we bring everyone in before they finish packing up (or if there is barbell work for strength & metcon - hearing the brief first helps them decide what weights to keep out).

• Part B brief & Demo

• 5 mins to get equipment out / warmed up etc.

• Time check ins during workout - e.g past halfway, 2 mins, 1 min, 30 sec, 10, 5-4-3-2-1.

• Fist bumps & congratulate everyone!

• 100m Cooldown walk (if time)

• Clean & pack away equipment

• Stretching

COACH: WARM UP & PART A

STUDY MATERIAL : PART A BRIEF STRUCTURE & OLY TECH WARM UPS

Read the Session plan for your class in Wodify & ask any questions you have in advance before the class :)

PART A STRUCTURE

1. Summarized overview of CF & HF. E.g “Today we have a Snatch complex for CrossFit, and on the HiveFit side we are working our hinge pattern strength, as well as upright pulling strength.”

2. Explain Part A structure. If HF & CF have the same structure (like they do for the sample session) you can explain both together - E.g “Both HF & CF are working E90sec for 8 sets, CrossFit you will be completing the Snatch complex we just completed, and HF you will be alternating each set with your romanian deadlifts & your upright rows).”

3. Demo CrossFit movement(s). If it is an OLY piece like the sample session, you will have just done the tech work with them focusing on pointers, so may not need to demo again. However if you feel you need to stress any points again you can demo it again, or for example if you need to demo how to take the bar from the racks for the Snatch Balance like they need to for the sample session. If it isn’t an OLY piece, you will need to demo the movement (moving exactly how you want the members to move) with no more than 3 main points of focus (e.g for a back squat - tripod position with feet, breathe and brace through torso at top, keep knees tracking over toes - you can mix these up as needed for what you feel is the most important to note).

4. “Are there any questions for the CrossFit piece?” Once questions are answered, give CF members 5 mins to get warmed up and ready to start their first working set.

5. Bring in HiveFit members to demo their movements. We do this as it takes CF members longer to warm up than HF, and generally HF members need a little more one on one guidance. If it’s just one or two people and they are newer to the movements you could even get them to try the movement after you have demoed before you then go to observe / cue the CF members as they warm up.

OLY LIFTING TECH

If there is OLY tech in the warm up, get members to grab a barbell, tech bar, or broomstick (broomstick for HF members). You stand down in front of the ski ergs (so it’s easy for members to observe you without distractions from the road), members facing you down each side of the gym.

1. Demo each movement in order, talking through main points of performance (POP) - try to highlight 3 key focuses. You can say “watch my demo first, then we will go on my count.”

2. Cue members into starting position for the movement, e.g mid shin, hips, discuss grip - snatch grip, hands thumbs distance away from thighs)

3. Then cue members to brace (e.g shoulders back & down, brace core), “and go!” to cue them to lift (can also be helpful to count for each rep rather than “go!”)

4. For each next lift, give the members something to focus on - e.g “for the next lift I want you to focus on getting tall in the extension”, or; “place your feet behind a line in the mats and don’t let your feet move over the line in your catch.” - whatever you think is useful for the majority after watching them lift.

5. We always try finish with the full movement, or the full set of the complex for the day. You will demo this, then cue the members through, movement by movement.

After your session, your mentor will give you some feedback to consider for your next class :)

COACH: PART B & COOLDOWN

STUDY MATERIAL: PART B BRIEF STRUCTURE & INJURY OPTIMISATION

Read the Session plan for your class in Wodify & ask any questions you have in advance before the class :)

PART B BRIEF STRUCTURE

1. Summarized overview of HF/CF E.g “Today CF has work priority - 5RFT, where HiveFit has an AMRAP, which is easier to regulate intensity as needed. Both have very similar movement variations.”

2. Talk through the workout structure in more detail. Talk through the CrossFit workout first exactly as written, then talk through HiveFit. Remind members they can mix & match between the two to create an individualised workout.

3. Talk through the workout loading in more detail E.g “Both HF and CF have L-M loading for the thrusters. A light to moderate weight should feel like a weight you can complete the 12 reps in 1-2 sets (no more otherwise it’s too heavy!)” We also put suggested weights in Wodify for members who like to compete and what some weight targets for different competition divisions. You can also refer to the metcon loading chart next to the whiteboard as reference if needed!

4. Demo the movements. Demo HF & CF movements together (because often they are interchangeable) e.g demo the barbell thruster then demo the HF version; the crush grip DB Thruster. Keep demo POP simple & easy to remember! It’s easy to go overboard here and discuss every POP for each movement, then before you know it, 15 mins has gone by, the members have switched off & they’ve gone cold! Keep it simple and focus on the important points!

5. Talk through any relevant optimisation. We often just talk through optimisation options for the more complex, challenging movements as there will likely be a few members who can’t do them. E.g “if you don’t have chest to bar pullups, you can do kipping pullups.”

6. Talk through the stimulus & feel of the workout. E.g “This is a high intensity workout (RPE 7-8) and will feel gassy, also likely challenge the grip on the pullups & thrusters! Aim to find a steady pace on the shuttle sprints to regulate heart rate if needed after the other two movements, but avoid cruising!”

7. Any Questions? Answer any questions relevant to the rest of the group, but if anyone asks more personal questions (like alternatives for injury etc) you can tell them to see you after the brief.

8. Final wrap up - “If anyone needs further optimisation come and see me, otherwise start getting warmed up. We will start the workout in 5 mins!” (keep them on track with time)

INJURY OPTIMISATION

It is likely that you will have some members come to you with injuries that they need alternative movements for. Some members may have been given a substitution programme for certain injuries (we will usually share this in the coaches FB group)

You can use this injury substitutions guide to help you gain a better understanding of how to optimize certain movements. Keep in mind that changing the movement sometimes may not be enough - you may also need to adjust the reps or sets so they get a good training stimulus or finish around the same time as the others.

After your session, your mentor will give you some feedback to consider for your next class :)

CUEING & CORRECTING TRAINING

This is a 60 min session we will book in. with you! A chance to explore common movement faults & how to cue, correct & optimise them!

COACH: FULL CLASS COACH

STUDY MATERIAL: CUEING & CORRECTING

Read the Session plan for your class in Wodify & ask any questions you have in advance before the class :)

When cueing & correcting, you can use verbal, physical or visual cues. Members will respond differently to different cues, it’s important to change style of cue if they are not getting it!

A simple strategy for cueing and correcting is CEO. Cue, Explain, then optimise (decrease loading or change to easier variation). Give a simple cue first, if they can correct it - great! If not, then go in with a little more info & explanation. If they still don’t get it, optimize the movement or perhaps give them another drill ot help!

It’s also important not to overload members with cues! 1 cue per interaction & 1-2 cues per movement total per session is great. Be sure to check back in to let them know if they have improved! If they are moving unsafely, use the strategy above, and be sure to optimise / change the movement if they are putting themselves or others at risk.

Believe it or not, we are not looking for perfect movement each session! We are looking for progress. Manageable progress where the member feels empowered and like they have improved - not overwhelmed / like they can never get it right!

After your session, your mentor will give you some feedback to consider for your next class :)

COACH: FULL CLASS COACH

STUDY MATERIAL: COACHING GYM VALUES

Read the Session plan for your class in Wodify & ask any questions you have in advance before the class :)

How do we reflect our gym values through our coaching?

INCLUSIVITY & COMMUNITY

We make EVERYONE feel welcome and like they belong, regardless of experience, age, background, ethnicity or gender!

One thing we endeavour to do differently from other CrossFit training facilities is to not emphasize “RX” or showcase the most challenging training variations as if they are the most important, the most valued, or what everyone should be striving for. HiveFit / CrossFit definitely helps with this, as well as prescribing loading by feel instead of by the heaviest weight. We want members to develop autonomy over their training, build good self awareness of their capacity & movement, and make decisions that are best for THEM rather than trying to hit some arbitrary targets (and then getting disheartened if they can never meet them, or are having to constantly “scale.”

HUMILITY & INTEGRITY

We do our best to create a culture within the gym where everyone is treated with the same respect, regardless of experience or ability. We are never too good for the basics, never to experienced not to listen to another coaches class brief, or follow their instructions/guidance if we are doing their class! We show up with strong moral values & respect for each other.

GROWTH & BALANCE

We value a pursuit of excellence, whatever that looks like to each member! We aim to foster growth in our community, we remind members that the journey is where the magic lies - not the end result! How can they stay focused on the journey, the process, whilst at the same tome understanding the value of balance for optimal health, wellness & vitality.

CONGRATS! YOU HAVE COMPLETED THE ONBOARDING!

Continue to check back in on this material as often as you need, and remember - you’re not going to get it perfect every time! What can you learn from your mistakes? How can you use them to grow?