On the minute for up to 20 minutes.
At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstandpush-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.
It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.
For example if you selected Handstand Pushup Negatives and pistols it may look like this:
HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2
Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.
We will be doing this 1 or 2 times a week for the 5 straight weeks and hope that this is a quick way for you to eliminate those chinks in your armor and do some focused work on things that you would like to eliminate as weaknesses.
(For full details if you have a CrossFit Journal Subscription read this article If you don’t have access to the CFJ you will not be able to link in.)