1 minute of hang squat cleans, 45 lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45 lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45 lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

For the month of June we’re going to mix up how we do skill work at Roots. We’ve always included skill work each week that focused on addressing some of the higher skill movements in CrossFit or just what we saw as a weakness across the gym as a whole. These movements included but were not limited to muscle-ups/dips, toes-to-bar, handstand push-ups, chest-to-bar pull-ups, rope climbs, etc. Progress gym-wide was good but we felt like we were falling short on a couple of key foundations of CrossFit, namely consistency and measurable results.
So, for this month we plan to try a new programming strategy that will address those two very points. For this month we will have set skill work for each of 4 skill categories: toes-to-bar, chest-to-bar pull-ups, handstand pushups, and muscle-ups/dips. Each day we will tell you what skill we are going to work on and you’ll know what the skill work is because it will be set for the month (consistency). The same skill work will not be on the same day each week but will be worked into each week depending on programming. As always there will be different scaling options so each of you can work on your specific weakness within that category and then you’ll also be able to log your results and any mods you made in SugarWod so you can track your progress over time (measurable results).
Lastly, we know that skill work, especially after a tough workout, can turn into just going through the motions. We hope that this new refocus will help up everyone’s level of consistent effort and we’ve found that fistbumps have a magical effect on effort (and sometimes a negative effect on rep counting but we’ll save that post for another day).
Post your questions to comments!