Deadlift 5-3-1 (.75, .85, .95)

-then-

3 Rounds for time of:
15 Hang Power Cleans (135,95)
20 Wall Balls (20, 14)
25 Ab Mat Butterfly Sit-ups

“Wall balls suck!”… The resounding cry of classes as they completed today’s met-con… Lesson…We need to do more wall balls!

No, this is not the coach’s way of punishing athletes, but a method for improvement. This goes back to CrossFit’s classic “hopper model.” The concept is being prepared for the unknown and unknowable (i.e. anything that life or sport throws at you). Imagine if we had every movement possible written on balls in a hopper (think lottery-style), what would be the last movement you would want to see come out of the hopper? Is it wall balls? Is it thrusters? Odds are whatever it is, that is the movement that you need to practice the most. This is for a number of reasons. To list a few:

1. This allows you to improve your WOD time and work capacity and efficiency.
2. Your body responds better to unfamiliar movements (i.e. you plateau by doing what you’re good at time and time again – which is what most of us do – but you’ll continue on the upward trend of improvement if you tackle the movements in which you need the most work).
3. It’s a big mental motivator to experience gains on a movement that has traditionally been an issue.
4. Etc…

Think of the movements that you would least like to see come out of the hopper and practice them! Get to class a few minutes early or stay a few minutes late and practice those double-unders, kips, or whatever your “achilles heel” may be.

Until next time… Train hard! -Coach