- Bench Press
- OH Squat
- 12/9 cal. Bike
- 15 Lunge
- 15 Slam Ball
- Back Squat 8×3 @ 60% EMOM
- Deadlift 10X2 @ 60% EMOM
- Seated Jump 25 ea.
- Squat Box Jump 25 ea.
- BB Rollout 4×10
- Banded Pull-thru 75ea.
Weaknesses in your CrossFit Training?!.
Everybody talks about being bad at certain movements, but let’s see your training log. Show me the process you’ve been using to improve. Show me the six-week linear progression you’ve gone through. Show me the hundreds of reps per week you’ve been doing. Show me the hours you’ve spent honing that skill.
Do you really have weaknesses? Or do you just not like working on your weaknesses?
There is very little genetic talent in the world. No one is born good at muscle-ups, running, walking on their hands, or completing Fran. Are there freaks? Sure. But 99 percent of the time, when people are good at something, it’s the result of dedication to that craft or something very similar; they learned and improved over time.
Until you’ve done 50 muscle-ups every week for 2-3 years, it’s not fair to say you’re not good at them. You’re not even trying to be good at them. Fear of failure is what holds you back. Work through the fear, embrace it and come out the other side a more formidable version of yourself. It might take weeks. It might take months. It might take years. It might even take a lifetime!
You can get better, but there are no shortcuts.