Sham

7 rounds for time of:

11 bodyweight deadlifts

100-meter sprint

12 burpees over the bar

Every other minute on the minute until you fail.

What Practice Actually Is

Practice isn’t a rest day. It’s not going through the motions. It’s not a warm-up you weren’t paying attention to. Deliberate practice means slowing down, removing the clock, and focusing on the mechanics of a movement — how it feels, where it breaks down, and what improves when you fix it.

Rich Froning, by many accounts the greatest CrossFit athlete of all time, is known for practicing his skills more than almost anyone. A famous example: He couldn’t climb a rope, so he worked at it until he became one of the best rope climbers in the sport. Another: He was filmed doing air squats in his warm-up, deliberately and thoughtfully. When someone asked if that was a regular thing, his answer was simple. He does air squats every day because he can always improve them.

That mindset is worth sitting with. If the best in the sport is approaching the most basic movement in CrossFit as something still worth refining, there’s probably something in your movement worth the same attention.

Why Skill Is the Missing Piece

CrossFit recognizes 10 general physical skills. They split into two categories. The first — strength, endurance, stamina, flexibility — are organic adaptations. They develop through training. The second — coordination, agility, balance, accuracy — are neurological. They develop through practice.

Here’s what that means in real terms: most people haven’t come close to realizing their actual strength potential, not because they lack the physical capacity, but because their technique isn’t there yet. You can have the contractile potential to snatch a heavier weight than you’ve ever lifted and still not lift it, because the skill hasn’t caught up to the strength.

One focused practice session with PVC pipe, breaking down the first pull of the snatch, working through positions without any weight on the bar — that kind of session added 25 lb to a snatch without any additional strength work. That’s not a fluke. That’s skill unlocking capacity that was already there.

For time:

2,000-meter row

30 hang cleans

For 4 rounds, complete as many reps as possible in 3 minutes of:

21 AbMat sit-ups

15 box jump-overs

9 Front Squats

9HAng Cleans

Complete as many rounds as possible in 12 minutes of:

10 Knee to elbows
Bike 15 calories

rest 1 minute

10 Ground to Overhead Dumbbell Snatch
Row 15 Calories

Repeat each couplet 3 times

For time:

12 rounds for time: