We lay out a simple matrix to fix pulling and pressing gymnastics: audit, plan, execute across mobility, stability, strict work, low-rep checks, capacity, intervals, and metcons. Coaches get a system to diagnose and program; athletes get clear steps that trade ego for durable skill.
• moving community chat from Discord to Telegram
• early-bird camp at CrossFit Roots announced
• why practice hard things: growth, challenge, mindset
• audit sequence: dead hangs, kip swings, handstand holds
• strict strength as the bridge to safe capacity
• low-rep checks to confirm core-to-extremity timing
• capacity waves: high sets to dense sets
• intervals without interference to build athlete IQ
• metcon strategy: short/medium/long, cardio/gas/muscle
• programming across planes: pull, press, odd objects
• mobility test–retest, post-training mobility habits
• patience as a coaching and athlete rite of passage

Head to the link in bio on Instagram to get signed up for any of our individual programs. TeamMisfit.com for affiliate programming—click Sign Up Now for a two-week free trial at SugarWod, StreamFit, or PushPress. Camp at CrossFit Roots Jan 30–Feb 1—early bird pricing live. Email [email protected] for the Telegram link.

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