Leading on from the discussion on training 3 on 1 off comes the topic of weak skills and practise. When and why practise weak skills?
Weak skills can and should be practised on rest day. The idea is to build confidence and concentrate on technique. There is no point going heavy or practising muscle ups till death. You will fatigue and then at the end of the day it becomes a workout.
Crossfitters need to develop weak skills as it will make a better more well rounded athlete. No CrossFitter is perfect. We recently saw at the CrossFit games athletes failing on exercises because obviously those exercises were not programmed or the athlete does not like the exercise. People usually train what they are good at and they get better at it while the poor weak skills stay poor and weak.
On your next rest day cone into the gym and work on handstands, muscle ups and overhead squats. Don't break records do handstand balanceing, practise only the muscle up transition and just get comfortable at the bottom of a squat with an empty bar over head. This will reap you great rewards!!!!
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