There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
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 ability of a muscular unit, or combination of muscular units, to apply 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.
Warm-up
2 Rounds
:30 on/:15 Rest & Rotate
Ring Supports/L-Sit
Ring Rows
Kettlebell Goblet Box Squats
Medball Russian Twists
Skill
EMOM16
Odd- 3 Box Squats
Even- 5 Ring Dips
• For the dips try something that challenges you. Less assistance or add weight
WOD
3 Rounds
20 Chest to Bar Pull-ups
20 Wallballs
20 Kettlebell Swings (2,1.5)
Level 2 – 1.5,1
Level 1 – 1,0.75, chin over bar
Coaches Note: Lot of pulling, grip and shoulders. C2B will get very difficult, scale the # of reps, use more assistance or break up early and often where necessary.
Extra Work
10 Rounds on the 3:00 of 12/8 Calorie Assault bike
*WOD Credit Linchpin