CrossFit is defined as constantly varied, functional movement at a high intensity.

CrossFit training mixes various workout elements (weightlifting, gymnastics, monostructural, etc.) in as many combinations as creativity will allow.  Routine is an enemy. Workouts are short and intense.  A major element of CrossFit is coached group training with the competition and camaraderie that this environment creates.  CrossFit founder Gregg Glassman describes this factor very effectively.  “In implementation CrossFit is quite simply a sport—the sport of fitness.  We’ve learned that harnessing the natural camaraderie, competition and fun of sport yields an intensity that cannot be matched by other means”

Furthermore, CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible.  CrossFit is not designed to maximize one area of specialized training but to optimize physical competence in all recognized fitness domains.  Jim Crawley and Bruce Evans of Dynamax have categorized and defined the general skills that must be developed to achieve optimum physical competence.

General Physical Skills

1. Cardiovascular/Respiratory Endurance:  The ability of body systems to gather, process, and deliver oxygen.

2. Stamina: The ability of body systems to process, deliver, store, and utilize energy.

3. Strength:  The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility: The ability to maximize the range of motion at a given joint.

5. Power: The ability of a muscular unit, or combination of muscular units. to apply maximum force in minimum time.

6. Speed: The ability to minimize the time cycle of a r4epeated movement.

7. Coordination: The ability to combine several distinct movement patterns into singular distinct movements.

8. Agility: The ability to minimize transition time from one movement pattern to another.

9. Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy: The ability to control movement in a given direction or at a given intensity.

The primary elements/tools employed to achieve these goals include:

squats, deadlifts, presses, rowing, kettlebells, running, jumps, weight lifting, Olympic lifts
pull ups, handstands, ring work, rope work, push ups, situps, medicine ball work, plyometrics, etc.