CrossFit Extra Credit

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With The Open just a 2-weeks away and many of you anticipating some fairly high skilled movements being involved, I’ve seen a lot of “CrossFit Extra Credit” being completed.

For those of you that don’t know what I’m talking about, when I say CrossFit Extra Credit, I mean staying after class is over and working on one or more skills i.e. pull-ups, toes-to-bar, double-unders, etc.

To go along with this, I’ve had a lot of conversations with many of you about how much you should be practicing, or how many reps you should do, or if you are currently unable to accomplish a movement RX’d what scaling option you should use to help you get there.

Well, fear not, I’m going to do my best to give you that guidance right now in one quick and succinct list of the most common movements. Ready? Let’s go!

Pull-ups
If you can’t do an unassisted pull-up:
Do 5 sets of 5 reps of strict banded pull-ups per day after class
When the band you currently use gets easy for those 5×5, move to the next lower Wall-Supported-Handstand-Push-Upband until you no longer need on.
If you consistently do this EVERY DAY you attend class, you will be amazed at the speed at which you will build strength in your back and be able to do a pull-up unassisted.
Kipping Pull-ups
If you can do a strict pull-up, but struggle with the kip or getting multiple kipping pull-ups:
Do 5 rounds of 30 seconds WORK, 30 seconds REST, EVERY DAY.
Handstand Push-Ups
If you can’t do a complete strict handstand push-up:
Do 5 sets of 5 reps of strict HSPUs to the lowest plate + abmat possible.
When you can complete all 5×5 without failure, go to the next thinest plate and continue until you have only the abmat on the ground.
Once you can do all 5×5 with just the abmat, remove it and go all the way to the ground.
Do this EVERY DAY after class
Toes-to-bar
If you can’t do a toes-to-bar or need work stringing toes-to-bar:
Do 5 rounds of 30 seconds WORK, 30 seconds REST, EVERY DAY.
Double Unders
These are the skill of the month. Do your best to get as many reps as possible in each 30 second of WORK. Do this EVERY DAY.
Don’t ever just do singles, your goal is to get better at double unders and the only way to do that is to do them.
Your goal should be to be able to do 30 seconds of double unders for 5 rounds without ever missing.
If you can do this, you’ll have done somewhere between 200 & 250 reps in the 5 rounds.
This is something I am still working on personally.

As you can see, there are a few things that each of these skills require. They require consistency, you must work on them EVERY DAY and you need to work on them in a way that you can make and judge progress.

If you take days off, that says to me that you aren’t really that focused on accomplishing the task.

If you decide you’re going to practice in a different way, that says to me that you’re impatient and don’t trust the process.

If you come at the same time as another member consistently and you both struggle with the same movement, recruit them and become CrossFit Extra Credit buddies. This will keep you accountable and you’ll get to bounce ideas off each other and make a friend at the same time.

Stay dedicated to the skill you want to develop and enjoy the process. Have fun with the little victories and show off on the PR Board when you set a new record for most consecutive pull-ups, or double-unders or toes-to-bar, etc.

Are there any other skills you want advice on? Leave a comment or ask your coach, we’ll be more than happy to assign you some “CrossFit Extra Credit”.

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