The 10 Physical Skills

CrossFit is more than just a workout; it’s a comprehensive training system that develops a range of 10 physical skills, making it ideal for anyone looking to enhance their overall fitness. Whether you’re an athlete or a beginner, these 10 skills form the foundation of what makes CrossFit so effective and transformative.

Cardiovascular endurance is the ability of your heart and lungs to deliver oxygen during sustained physical activity. CrossFit’s varied high-intensity workouts improve this skill, making it easier for you to perform everyday tasks without tiring quickly.

• Running
• Burpees

Stamina is your body’s ability to sustain prolonged physical effort. CrossFit’s combination of aerobic and anaerobic exercises strengthens both your heart and muscles, increasing your stamina and helping you maintain energy levels through intense periods of exertion.

• Wallball shots
• kettlebell swings

Strength refers to your capacity to exert force, whether lifting, pulling, or pushing. CrossFit includes functional movements like squats and deadlifts that focus on building total-body strength, not just in isolated muscles but in compound movements as well.

• Deadlift
• Bench press

Flexibility is the range of motion around your joints, and it’s essential for preventing injuries. CrossFit incorporates dynamic stretching, mobility drills, and weightlifting movements that promote flexibility and help improve your posture and functional movement.

• Overhead Squats
• Pistols

Power is a combination of strength and speed, focusing on performing movements explosively. CrossFit develops power through high-intensity lifts, jumps, and sprints that engage your muscles to produce fast and forceful movements.

• Snatch
• Clean
• Box Jump

Speed in CrossFit is not just about running fast; it’s about reducing the time it takes to complete a movement. CrossFit enhances your reaction time and efficiency, making you quicker in everything from sprinting to lifting heavy weights.

• Shuttle Runs

Coordination is the ability to execute movements smoothly and efficiently. With CrossFit, you perform exercises that require synchronization of body parts, such as jumping rope or lifting, improving overall body control and precision.

• Double Unders
• Butterfly pull ups

Agility is your ability to change direction quickly while maintaining balance and control. Through exercises like ladder drills or shuttle runs, CrossFit helps enhance your agility, making it easier to switch directions during fast-paced activities.

• Box jumps over
• Rope Climb

Balance is crucial for stabilizing your body and controlling its movements. CrossFit incorporates balance-building movements, whether on one leg or in unstable positions, ensuring that your body learns to control its center of gravity in all positions.

• Pistol Squat
• Handstand walk

Accuracy refers to your ability to direct your movements toward a specific target. In CrossFit, this skill comes into play during Olympic lifts or other movements requiring precision. Developing accuracy enhances your control over movements, whether it’s hitting a target or lifting a weight precisely.

• Wallball Shot
• Snatch

Each of these 10 physical skills is developed through the dynamic and varied nature of CrossFit, helping you become a more well-rounded athlete and improving your functional fitness for everyday tasks.

Ready to take your fitness to the next level? Get started with CrossFit today and experience the transformation yourself!