BEAT THEM TO DEATH!

“Find your weaknesses, make friends with them, then beat them to death!”- Chris Spealler

My challenge to you guys for the next couple of weeks is to work on something in Crossfit that you absolutely hate such as the kip swing, handstand holds, DOUBLE UNDERS, Hang power clean, K2Es, T2B, KB swings, and anything else you can think of. Take 15-20 minutes a day and work on that ONE thing you hate and dominate it. Practice Practice Practice. That is really the only way we can master something. Have fun with invent a game or make a little mini wod. I know when I was learning how to do double unders, I would do something scaled like the WOD the flight simulator. I would go from 1-10-1 of double unders if I didnt do them unbroken I would be stuck there until I did. Have fun!

Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– powell raise
– lunge step w/ twist
– kip swing
– 100m run

Then

FITNESS
A1. Thruster 3 x 3, rest 1 min
A2. Assisted pull up, 3 x 3, rest 1 min
+
fran
21-15-9
thrusters
jumping pull ups

PERFORMANCE
A1. Thruster 3 x 3, rest 1 min
A2. Weighted pull up, 3 x 3, rest 1 min
+
FRAN
21-15-9
thrusters (95/65)
pull ups




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