In a sport where every day is a new challenge it is almost heresy to discuss routine activities. I found however that my wish-list movements need regular practice beyond the occasional mention in a WOD. These include double unders, snatches, muscle ups and some other tough ones for me.
I established a daily and weekly checklist and reminders to make sure I practice these whether they are on the WOD or not. Some every day some only once a week. Here is my current list:
Daily Practice Routine
– Burgener Warmup 2 x 10 with PVC and 10 with 45lb
– Double Unders max in 3 mins
– 5 handstand pushups
– 50 overhead wall squats
Weekly Practice Routine (spread out in the week)
– 5 muscle ups in a row
– kipping pullups 40 regular 10 to chest
– 10 clean + jerk 95#
– L-sit 30 sec
– 20 KB swings 55#
– 20 KB snatches 35#
– 20 Pistols
– 10 Toes to bar
– 10 Sumo deadlift high pulls 65#
I use a cool tool called Consistency to track this (available for PC, Mac and iOS)
