Crappy training top hey - I mean everyone knows this one!
But I think we tend to overlook it's effectiveness - plus we all seem to train the things we enjoy (and generally what we're good at) and avoid those things we hate.
So my tip is for a month write down your 3-5 worse movements - mine are MU (I had to retrain myself to use long straps after the Games - we only had short straps at our gym and they're very different), Burpees, BoxJumps, Wall Ball, Sq Snatches, Chest to Bar.
Then choose how many (reps) of those lifts you will get done that month. Do this by looking at how many you would normally do, and then what you think you might be able to do considering how many sessions per week you do and how hard that move is. So if you normally do about 40 a week, you could aim for double that.
This month my goal is 800 WB, 800, Burpees, 800 BJ, 500 Chest to bar, 400 Sq Snatches (over 60kg) and 400 MU. My MU are combined BMU and RMU. Last month I did 300 RMU and I actually 'clicked' at how to link them more efficiently. How many did I have to do to click...280!
You must keep track! SO have an excel sheet ready to go - I just write it up on the whiteboard.
Easiest way for me is to do a set like this in my warmup - 5-10-15-20 WB, Burpee, CTB. Don't do it as one continuous set but do the 5's, then trigger a bit, then do the 10's, trigger, do the 15's etc. You get 50 reps in before you've even started your strength work!
I do this about 5-6 weeks out from a big comp (i.e. the Opens this time). If I get through to the Masters Qualifiers Ill change the movements to suit that competition.
Good luck with it and let me know how you go!
If something is holding you back - attack it!
Dion Walmsley, Head Coach at CrossFit Kanga, Richlands