As you know, one of the big differences between CrossFit and a conventional workout is the use of movements that require a certain degree of skill and practice in order to perform correctly.
Sometimes certain skilled movements we use in CrossFit require more practice than class time allows. Other times, you may find yourself unable to complete certain movements with full range of motion due to mobility limitations. In all of these cases, we encourage you to come early and stay late to work on these movements and your mobility. However, you can reach your goals faster or more fully by practicing at home.
Practice doesn't mean another workout, though. You might spend some time at the bottom of the squat to work on lower body mobility or jump rope for 5-10 minutes to work on double-unders (just a couple of examples).
If you're interested in working on your 'goats' but aren't sure what CrossFit homework you should be doing, just ask one of your coaches!
A. Every 2 minutes for 14 minutes
1 + 1 Hang Squat Snatch + Overhead Squat
*Add weight regularly and work up to a heavy 1 + 1
B. EMOTM for 14 minutes:
2 Thrusters (115/83)
4 Chest-to-Bar Pull-ups
Posted by Zareh.