As defined by Miriam Webster: great technical skill
In CrossFit it can be boiled down to performing the common, uncommonly well.
This is at the heart of our training. This is why, instead of trying to cram the hour full of things, we teach and reteach movements like the squat, deadlift, and press. Not only does everyone need work on the basics, but it also keeps us safer and moving more efficiently. Jamming a warmup, weightlifting and metcon definitely fills the hour, but it does a disservice to everyone. It takes away time to properly warmup and mobilize. It takes away time to teach and review the movements. It does not lead to better movement.
Our goal is to continue to get healthier over time, and in doing so, improve everyone’s 10 general physical skills. Taking away the teaching component, shortening warmups, disregarding the stretches, not only goes against what CrossFit is and about, but puts each athlete into a higher risk of injury.
Read Greg Glassman’s article about virtuosity here.
In Teams of 3, AMRAP 25:
9/6 Calorie Row
6 Burpees Over D-Ball
6 D-Ball over Shoulder
3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.