Who’s watched any of the Sectional and/or Regional competitions so far? Seen any Youtube videos of the finals or of exceptionally skilled people? We have, and all of the top finishers have one thing nearly in common – their repetitions are nearly identical at all times in their workouts.
This means, that for the most part, their first deadlift looks identical to their 45th deadlift, their third pull up looks just like their 60th pull up – picking up what I’m putting down here? Why is this?
It’s because these athletes have trained themselves first and foremost in understanding the movement patterns.
Think about that. Yes, these athletes lift heavy weights, yes they move very quickly and need little rest, but below all of that is a set of movement patterns that have been drilled, and drilled, and drilled into their muscle memory until it becomes second nature.
Once this happens, an increase in load, or an increase in fatigue has little effect on the performance because their body’s default action is to revert back to that movement pattern.
Before you worry about P.R’s, who’s name is where on the boards, or how much you are lifting, spend some time and energy mastering the movement patterns and you’ll start to see huge improvements in your CrossFit game.
Front Squat 5-5-5-5-5
Then: “Awaken the Dragon”
3 Rounds For Time:
10 Push press (135#/95#)
15 Toes to bar
20 Single arm overhead lunges (DB or KB locked out, 20% of BW)