Great article on three basic training elements and what order they fall in. Think about where your training and where you fall on this spectrum. For CrossFitters I would say most of the population is in movement quality. And depending on the movement, then the movement skill element. Start to categorize your training this way and take note of improvements.
1a) Back Squat 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×6 @ 80% (all %’s based off 90% of true 1 RM)
1b) 4 x ME Dips/Weighted Dips
100 KBS (50/35)
150 Double Unders
*TTB, KBS, and DU may be divided however necessary.