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How to get better at Metcons?

Everyone knows that how breathing is very important during a Metcon, but mostly how you put in work towards on your strength is what reflects in your Metcons.

For example: During a workout like Fran, where you’re doing thrusters and pull-ups let’s assume you’re decent at pull-ups. You might even be able to do 21-15-9 unbroken or close to completing those rep schemes within two sets.
Perhaps the thruster is where you are struggling. They challenge you to the point where you start breathing heavy, and you want to put your hands on your knees.
Before you get to the pull-up bar, you’ve already wasted 20 to 30 seconds.
Sure, this could be a breathing limitation, but if you really reflect on what it might be, you may realize that your strength is often correlated.
When we can make our top-end strength increase in training, for example, increase our 1RM Thruster from 200 lbs. To 250 lbs. That 95 lb. barbell is going to feel much lighter and will allow you to move much more efficiently in a workout like Fran and conserve more energy before stepping up to that pull-up bar.
This can also be assumed with gymnastics.
It might not be about raw strength. Your limitation could be more along the lines of skills or bodyweight strength. 

An example of this is when you may only be able to string together sets of 3 to 5 pullups. 
If this is the case, what we need to do is increase the ability to cycle larger sets of pull-ups instead of doing the workout Fran itself.
What this looks like is training more local endurance and skill work which doesn’t always mean training more pull-ups to get better at pull-ups.

You can do other modalities of pulling such as upright pulling or horizontal pulling like ring rows to build that local muscle endurance.

This was one of the ways to get better at Metcons, stay tuned for more!

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Learning beginner gymnastics skills is about establishing a strong foundation for more advanced movements later on.

Beginner Gymnastics Skills
The following beginner gymnastics skills includes movements that appear throughout a gymnast’s development and across various apparatus.

1) Straddle Sit
The straddle sit familiarizes gymnasts with a position that will be practiced as a jump on floor, trampoline and beam. It’s also a movement that will appear as an isolated skill or in transition on vault, rings and bars. Because of its prevalence, learning a strong straddle sit can be very beneficial for young gymnasts.

2) Hop to safe landing
Performing a hop to safe landing teaches the mechanics of a safe landing. This means the gymnast must learn how to land with their upper body balanced squarely over their feet (not leaning back or leaning forward). It also means the gymnast learns how to bend their knees to absorb impact. The height of the platform that gymnasts jump off should be appropriate for the beginner level.

3) Log roll
The log roll is a new movement that kids likely won’t encounter in their day-to-day activities. When performing a log roll, gymnasts must roll over without being able to spot the floor for part of their movement. This gives them experience in moving confidently toward a blind landing, a skill that will be repeated with movements like the front roll.

4) Bridge
A bridge is one of the more advanced beginner gymnastics skills but it’s fundamental for many advanced gymnastics movements. Learning the bridge gives gymnasts the experience of adjusting their body position while inverted and under strain.

These beginner gymnastics skills aren’t the flashiest but they are essential to safely learning more complex gymnastics movements later on.

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