Deadlift: 5×5 @ 5RM
50 air squats
There is a 16 min cap on this workout. You have 4 minutes to complete each movement. If you finish all 50 reps before the 4 minutes is up, then jump to the next movement. If you do not finish all 50 reps when the 4 minutes is up, still jump to the next movement.
Your score will be the time you completed everything under 16 minutes, or 16 minutes + missed reps counted as seconds.
One of the goals of CrossFit is to improve an athlete’s General Physical Preparedness (GPP), which put simply means being prepared for an infinite number of physical challenges. The way that CrossFit measures an individual’s GPP is based on what has been deemed the “10 General Physical Skills”. CrossFit believes that the fittest athlete will have the greatest capacity across all of these skills.
So what are the 10 General Physical Skills? Glad you asked. Here they are:
Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength – The productive application of force
Flexibility – the ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity
The first four skills, including cardiovascular/respiratory endurance, stamina, strength, and flexibility, are developed and improved through training. “Training refers to activity that improves performance through a measurable organic change in the body.” The last four, including coordination, agility, balance, and accuracy, are improved through practice. “Practice refers to activity that improves performance through changes in the nervous system.” The last two skills, power and speed, are adaptations of both training and practice.
A successful fitness regimen incorporates all of these skills into their training. At CF13S we work to provide a training program that integrates all of these skills seamlessly so that overtime improvement will be made in each area.
The next time you are in class challenge yourself and try to consider what skills you may be developing taking into consideration that many movements and workouts are developing multiple skills at the same time.
We also challenge you to take a look at the 10 skills and think about what skills are your strengths and weaknesses, and work to develop your weaknesses.