Skill Practice

Programming for you to develop individual Skills as we approach the CrossFit Open 2024.

The Open starts 28th February

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Train Hard Fight Easy 👊

Metcon (No Measure)

Every 2:30 for 8 Rounds (20:00 total time)

Pick two movements from the list below and perform both within the time. Rest the remaining time. Both movements should be completed within a minute, leaving you 1:30+ rest time each round.

You can pick different skills each week to practice, but the skill(s) you practice weekly will make the greatest progress. So if you are particularly weak on Wall Walks and DU you may want to repeat these every week and try to to move better, perform them faster, perform more of them in the same time, or perform the same but be less tired – that is all progress.

1-3 Wall Walks

5-10 Double Under Crossovers, OR, 20-40 Double Unders, OR, 20-40 Crossovers, OR, 30-60 Single Unders

6-12 Alternating Pistol Squats

6-10 Burpees (Jumping feet in & out)

4-10 Knee Raises, OR, 3-9 Toes To Bar, OR, 2-7 Pull Ups, OR, 1-5 Chest To Bar, OR, 1-3 Muscle Up

10/12 Cal Row

2-6 Kipping HSPU, OR, 2-10m HS Walk


Hang Power Snatch (5/5/3/3/3/1/1/1/1@50/60/65/70/75/80/80/85/85%)

Strict 20:00 to complete all lifts.

Metcon (AMRAP – Rounds and Reps)


30DU / 60 SU

20 KB Swing (16/24)

10 V-Up

Rest 1:00 Between Rounds

Start Each Round From the Beginning

Go Hard in Round 1 and try to repeat effort in subsequent rounds