CrossFit breaks fitness into 10 attributes. Some of these fitness attributes get a lot more play than others. Strength, speed, stamina, endurance, power. Those are the big ones, but there are bunch of others (well, five at any rate) that merit attention.
It’s easy to work on gross motor function. Most CrossFit WODs focus on just that. Deadlifts, squats, pushups, 400m runs. These movements don’t require a lot of skill, but they are hard, physically hard. Do seven sets of three deadlifts at 3 rep max weight. It is not easy. It will put you on the floor. Afterwards, hit a hard WOD. Maybe Grace with three rounds of Cindy after each ten clean and jerks. Do the the rounds with a weight vest on. Now that’s a good workout.
But, it was all gross motor function. Make sure to include fine motor function movements in your training. Movements that challenge you to simply perform, regardless of weight. Deadlifts don’t do much for balance, agility, dexterity, accuracy. Snatches, snatch balances, jump roping, depth jumps, various agility drills. These kinds of movements work more than just muscles. They work the neuromuscular pathways in the body.
Do not neglect the other attributes. There is an attitude that training these neglected attributes does not give one the same workout as heavy weights. While this may be true, and you can train these other attributes on light days, not every training session needs to leave you on the floor for it to be effective. CrossFit distinguishes between practice and training. Training is heavy deadlifts or Helen or Heavy Grace, practice is the deliberate repetition of a movement with specific purpose. Opening new neuromuscular pathways will yield unexpected results in many areas of life. For example, in a recent CF Journal article, Amundson writes how practicing double unders improved his marksmanship.
What kind of fine motor function movements do you like to work?
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Snatch Balance 7×3
12, 9, 6, 3
Snatch (go heavy even if you have to split the set into 2)
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