CrossFit’s First Fitness Model: The 10 General Physical Skills

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There are 10 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 10 skills. A regimen develops fitness to the extent that it improves each of these 10 skills. If your goal is optimum physical competence, then all the general physical skills must be considered.


Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to an activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to an activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

– CrossFit



PA Home WOD Briefing:





Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-under OR Single under

The goal for this workout: Short duration weightlifting and conditioning. Elite athletes can perform 6+ rounds. Most of us will remain 4+ rounds.



You can scale down the workout to your ability, a good option would be to reduce the number of reps or scale down the movement.


Complete as many rounds as possible in 7 minutes of:

15 dumbbell push presses

30 double-unders OR Single under



Spend 10 to 15 with a warm-up, Follow below sequence 

AMRAP of 6 min: Practice DU Progression below

10 Ankle flex & rotation

10 Single under

10 Single under with high jump

10 Penguin jump

10 DU attempts (Single-Single-Double) fast wrist rotation

Then 30 sec each:

Push up to down-dog

Spiderman lunge on box




Spend 10 min with Cool Down, follow below sequence 

30-sec Forward & Reverse Wrist Stretch 

40-sec Puppy Dog pose

40-sec Seated Straddle pose

40-sec Seated Neck Stretch each side 

40-sec Lizard Pose each side



This is an example of our Workout of the day of this week. We provide a DAILY Workout of the day with Warm-up and Cooldown. Our daily training programs come with a video of each section as well as a coach’s briefing to help you scale the workout appropriately to your level. 


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