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Sean Mack | Crossfit Coach

@seanmack_coaching

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SEAN MCAVINUE also known as “Sean Mack”.

We are BLESSED to have this guy on our team.

Who doesn’t love Sean?! The best of the best. Here’s a little about everyone’s favorite guy. by @seanmack_coaching

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a year ago

Ever thought about trying crossfit but said to yourself “I can’t do what they do”

Guess what! None of us could do what we do now!

We all started where we were at.
We all modified to alternate movements.
We all started with lighter weights.
We all had to check our ego at the door.

The coaches are here to help you and answer your questions.

The community is here to help you get over your fears and cheer you on every step of the way!

Come try us out! @crossfit_rdt taken in CrossFit RDT by @seanmack_coaching

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8

2 years ago

Are you finally ready to fix your overhead squat?

Use your warmup time!

Do these everyday toy workout or every time you go overhead and watch your overhead position slowly improve!

Patience is key, this can take months of consistency but the alternative is still struggling! by @seanmack_coaching

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5

2 days ago

Overhead squats have got down?

Butt back cue doesn’t help?

Try this second cue and let me know if it helps! taken in CrossFit RDT by @seanmack_coaching

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0

2 days ago

“You must have done gymnastics”

Nope! I was just young and dumb during my early years or CrossFit training.

The sport was still evolving and we really did try to train the unknown and unknowable. Open gym was a time for thinking up new skills and party tricks.

No fancy soft boxes and ramps just sending it and having fun.

Greg did say regularly learn and play new sports! by @seanmack_coaching

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9

3 days ago

Struggle to connect rig skills?

This could be why! taken in CrossFit RDT by @seanmack_coaching

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2

4 days ago

Do your double unders fall apart fast?!

There’s a good chance you can only do them at 1 speed!

Learn different speed doubles, crossovers, different single under speeds.

Just like it says it world class fitness in 100 words “regularly learn and play new sports”

It’s time to get good at jump rope not just double Unders! taken in CrossFit RDT by @seanmack_coaching

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5

8 days ago

One and 3/4 Deadlifts?

I don’t think these have a name yet but they have been helping our athletes on their way ouch and go hinging reps! taken in CrossFit RDT by @seanmack_coaching

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3

8 days ago

Struggle getting under the bar?

Drill #4:
-High Hang Snatch/Clean
-Jerks With a Pause in the Dip

These drills are the ones you can start to load and really see your progress!

Lifters who become extremely confident in their timing can do 85-90% of their max on these drills!

Like, follow, send to a friend who needs these drills! taken in CrossFit RDT by @seanmack_coaching

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8 days ago

Do you struggle with confidence dropping under the bar?!

Here’s our day 3 drills

Snatch balance, tall cleans, and jerk balance!

Again the loads will be lighter but these drills help develop the timing and speed required for heavy full lifts.

Once you’ve mastered the first two sets of drills it’s time to get snappy with these! taken in CrossFit RDT by @seanmack_coaching

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2

9 days ago

Struggle getting under the bar?

Drill #2- pressing in the catch positions!

The loads will be less than yesterday’s holds but these are arguable tougher!

Consider this strength and mobility work!

Quality beats heavy load on these drills and depth is earned over time!

Like, follow, and send to a friend this will help! taken in CrossFit RDT by @seanmack_coaching

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10 days ago

Struggle getting under the bar?

This 4 part series is for YOU!

Drill 1- Holds

To drop under the bar with speed and confidence we need to own those catch positions!

The first step is to get really comfortable in those uncomfortable spots.

Work up to 10s holds on all 3 drills, add load to your “10s max” over time!

Like, follow, send to a friend this could help! taken in CrossFit RDT by @seanmack_coaching

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11 days ago