Lazar Đukić

Add 10 minutes of skill practice to the end of some training sessions and practice them every other day. This will help you learn new movements quickly and effectively.
 
Transcript: "How would you approach learning handstand walks and new movements in general? So what I recently started doing is adding 10 minutes of skill work to the end of some training sessions. For example at the last CrossFit Games we did have crisscross double unders and I couldn't do any of those. After adding 10 minutes every other day to my training sessions of practicing those crisscross double unders I did them in... I learned them in a month and I think that works so just try adding some skill practices."

My recovery protocol includes stretching and rolling for 10-15 minutes after each session, occasional body work alone, and massage and sauna once a week.
 
Transcript: "How does your recovery protocol look like? So what I'll do is I'll do Theragun and stretch after every session for about 10 to 15 minutes and once or twice during the week I will stretch and roll and do bodywork alone and usually I'll try to have a massage and go to sauna once a week at least."

I usually wear the same amount of time for my workouts, which is 9:00-11:00, 2:00-4:00, and 6:00-8:00 if I do three sessions a day, or 10:00-12:00, 3:00-5:00 if I do two sessions.
 
Transcript: "How much do you vary the time of the day that you work out? So if I do three sessions a day, I'll work out 9 to 11, 2 to 4 and 6 to 8. If I do two sessions a day, I'll go 10 to 12.30 and 3 to 5. And that usually doesn't change, so I try to keep that consistent."

My go-to breakfast is a shake made of almond milk protein, oats dates, frozen strawberries, peanut butter, and banana. After my morning training session, I usually have eggs, spinach cheese, and bread or calculus for my second meal.
 
Transcript: "Okay let's start with an easy one. My go-to breakfast is usually a shake which consists of almond milk, protein, oats, dates, frozen strawberries and peanut butter and also banana. After that I have a morning training session and after that I have my second breakfast which is usually eggs, spinach, cheese and bread or tortillas."

An example of a CrossFit circuit is four rounds for time of 15 burpees, 15 box jumps and 15 kettlebell swings.
 
Transcript: "What would be an example of a CrossFit circuit? So in CrossFit the two most popular variations of workouts are 4 time and an arm wrap. 4 time you are trying to do a workout as fast as you can and arm wrap is as many reps as possible. So for an example you can do 4 rounds for time of 15 wall balls, 15 box jumps and 15 catapult swings."

My go-to snacks before bed are chocolate granola with vanilla yogurt and banana with peanut butter, and during trainings I have applesauce and liquid carbs.
 
Transcript: "What are your go-to snacks? So I'll usually snack before bed to hit my daily macros. My go-to snack is chocolate granola with vanilla, yogurt and banana with peanut butter. I'll also snack during training. My go-to snacks during trainings are applesauce and liquid carbs."