Transitioning high skill movement “practice” to high skill movements in a WOD
Today we’re talking about applying newly learned skills to everyday class work-outs. You may know the feeling of practicing butterfly pull-ups outside of class, feeling like you have them down and when it comes time to perform them in class, you freeze or go right to kipping pull-ups to get through the WOD faster.
While the intended stimulus in a work-out is generally to keep your intensity level up and move through as quickly as you can, the application can be different when it comes to implementing new skills. Here are a few ways to help you bridge the gap from “outside of class skills” to “crushing your new movement in a WOD”
1. Take a slower time/lower score
In a general class WOD (non-benchmark or open WOD) it can be beneficial to take a slower time/score to work on a new skill. Especially if the reps are low in the work-out. Starting out, it will take you longer to get through the movement.
For example, if your current max set of butterfly pull-ups is 2 or 3, but your max set of kipping is 10 or 15, it will take you longer to get through a set of 10 than usual using only butterfly.
Take the extra time here and focus on perfecting your skill as best you can. Eventually the gap will close and you will perform your set of 10 pull-ups, this time all butterfly and faster. The more you practice this skill tired and in a WOD the better you will get. You can also make up time with the other movements in the work out, to help keep the intensity up.
The exception here would be in a WOD like “Fran”. It’s understandable that you care about your time and want to move as quickly as you can. In this case go with what you’re most comfortable with, which may be kipping pull-ups.
2. Scale The Number
Let the number on the board go and focus on what will be the number to get you closer to your goal. Let’s say the WOD calls for 20 Chest To Bar pull-ups and your max set is 3. Scale it back to 10 Chest To Bar. You will get more out of 10 tired chest to bar pull-ups then flying through 20 chin over bar.
3. Count Your Attempts
This is a great strategy for those working on any high skill movements from double unders to muscle ups. A double under and/or muscle up attempt can take just as much energy out of you and sometimes more. Count the rep whether you complete it or not. This strategy will bring you closer to successful attempts and reps. Sure your score may not be RX that day, but someday soon it will be if you keep practicing in Work outs.
There are some days in class when you just want to move and not think so much about the WOD and we understand that. A good strategy is to pick one WOD each week to implement a new skill that you’re working on and make your goal a little less about intensity and more about moving better while tired.
Lastly, don’t give up. High skill movements can be frustrating, keep practicing and you will get where you want to be sooner than you think.
Warm-up
Run 1 Loop
Then
2 Rounds
50’ Waiters Walk (Right)
10 Single Arm Presses per side
50’ Waiters Walk (Left)
5 Windmills per side
Skill
Rope Climbs
WOD
400m Run
40 Kettlebell Swings (2, 1.5pd)
4 Rope Climbs
400m Run
40 Push-ups
3 Rope Climbs
400m Run
40 Goblet Lunges
2 Rope Climbs
400m Run
40 Toes to Bar
1 Rope Climb
Level 2- 30 Reps, 1 Rope Climb each round (1.5,1)
Level 1 -20 Reps, 5-4-3-2 pull to stands
ADV – Legless or Short Rope
Coaches Note: This WOD is grip intensive. Think about scaling options for Toes To Bar. If your max set fresh is less than 10, scale the TTB. Swings are meant to be heavy. Something you can swing but you don’t want to.
Extra Work
1. Behind the neck Snatch-grip Push-press
3-3-3-3
2. High Hang Squat Snatch
3-3-3-3 (1×80%, 2×85%, 1×90%)