2 things I think about when doing legless as a non elite 1. Fast hands, when my hand speed slows down I know I’m gonna dig a hole that will require a big break, only jump when ready for fast hands 2. Reach far. I practice rope pull ups with hands about a foot apart to get used to covering distance vs hand over hand. If you have time, probably the highest bang for buck if rope climbs are possible is just practicing hitting various top implements to eliminate no reps. Everyone can start a Legless, but no repping the top of a Legless is catastrophic

@Kyle Ruth love the limited pull drill. Regardless of how high you get practice 4 pull or 6 pull etc. When I’m scared I practice a standard climb up, practice 1 hand gripping and touching top with feet, then without, to get over the mental hurdle.

That makes sense. Broken intervals probably are the easiest to implement in a general metcon. Regular intervals with work and built in rest don’t require much alteration. For a longer off season I would imagine you could start with lower weight/volume of the other movements and keep it to couplets, then build to triplets and chippers, building weight/volume/intensity over time. Realistically can only be focused on when other movements are solid with the athlete.

Priority number 1: reduce recurrent upper respiratory infections. I have gotten sick for like a week 3 times this year after doing very challenging CrossFit workouts. My suspicion: general training volume is too high, intensity for my typical piece is VERY high, sleep could be better. I have a toddler and a full time job, so I have the insult of both decreased ability to recover/stress, and a booger magnet that sneezes on me. I will manage this by dropping my total volume, better modulating intensity for each given workout, and giving myself a back off week every 4-6 weeks. I will know that this is working if my sleep is 8 hours minimum 5 days a week, and if I am less sick, or sick for a shorter period of time, in the next 12 weeks. Priority number 2: increase pure strength in the snatch, bench press, clean and jerk. I am weak at the top end lifts, including for what was previously tested in quarterfinals or online semifinals. A performance goal would be to get to the point where I could snatch 225 in a metcon with slow singles, clean and jerk 275 in a metcon with slow singles, and bench press 225 in a metcon with singles. This will take a long time. I will attain this goal by allowing my intention in this year and probably next year of training to be focused on the strength side vs conditioning. I have proven this year that I can bury myself with pain and intensity, especially with simple movements like burpees and shuttle runs and row intervals. My mind is strong enough that I can literally train my body to the point where I am crying from fatigue and vomiting. While this is a super cool party trick, it does not matter if I cannot pick up the darn barbell. I hope that having more of a strength focus will assist with priority number 1 because by definition this will reduce the volume and intensity of the high respiration rate conditioning, so hopefully the strength focus reduces risk of sickness. Priority number 3: least focus will be increasing the maximal and repeatable maximal sets of strict handstand pushups and ring/bar muscle ups. I am willing to bet that if my max sets of these movements increase, and then my submax sets increase, that I will score higher on workouts with these movements. I needed to pace 26.2 and the 4th quarterfinals workouts to allow for my capacity in the gymnastics to show. If I could go into a workout knowing that I can do repeated sets of 15 SHSPU, or 10 RMU, then I could be a little more brave in the buy in. This is lowest priority because the workouts were not necessarily bad for me, but it would be nice. Also, just like priority 2, having a focus on sets being larger will also assist in priority 1 by dropping the intensity of conditioning pieces to allow for bigger sets.

I did your strategy for the first change. I only had 1:20 for the burpees and cleans in the last bar so I did the burpees quick, both plate changes, and then held on for dear life for a set of 7 power cleans. Thanks for your help!

@Kyle Ruth it was the most pain of this open for sure. I like all these movements so I was a bit surprised at how bad it got

@Kyle Ruth what I think is interesting about this workout is it took me 3:15 to finish my ring muscle ups. You are much better than me and it took you nearly 3 minutes. Travis Mayer took nearly 3 minutes. Gabi Migala took a bit over 3 minutes. The females on the announcement took 2-3ish minutes. People already knew this workout was a muscle up capacity under fatigue workout, but the fact that games athletes and not even semifinals athletes (me) are getting relatively similar times on the muscle ups is kinda crazy. The difference is not that the people who are gonna be best in the world can get the muscle ups done so much more quickly or unbroken (though some will), it’s that they can put themselves under so much duress and move so quickly at other pre-fatiguing movements that and still do muscle ups while worse athletes have to go so much slower on the buy in. Getting a better score at this workout requires you to have a very large unbroken set of muscle ups, so that you can trust yourself to get trashed in part one and still fall back on a set of six or seven. Aside from obvious fact of practice doing muscle ups under pre-fatigue.

@Liana Portland I use stuff like beyond the whiteboard and open placements, quarterfinals placements, etc. to help me understand where I am against the field and see if I have a glaring weakness. It just helps to have some objective data so that my priorities aren’t just based off of things that I feel like I’m bad at. This requires a little bit of nuance because with the open and quarterfinals placements could not just be based on if your fitness level but could be from very poor execution and it’s also just a snapshot of how you did that day not your whole year of training and your whole picture of Fitness. When I look at my placements, even though I always feel like I need to get better at thrusters and chest to bar and handstand walking, etc., I see I actually need to get better at being able to pick up a heavy snatch and do wall balls (less fun)