Warm-Up: 500m Row
5 Strict Chin-Ups, 10 Leg Swings (in all directions), 10 Double-Unders x’s 3
Resistance Run 20m x’s 2
Snatch Pulls: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
MetCon: For Time
10 Double Unders
10 Front Squats (95/65lbs)
20 Double Unders
10 Front Squats
30 Double Unders
10 Front Squats
Finisher: Front Lever Work
Definition – The ability to minimize transition time from one movement pattern to another.
– Traditional thought encourages us to think of the agility ladder that we bring out a few times a month, the high knees drill, butt kicks, and other “gym class” exercises when the word agility is mentioned. Please take a moment to break down the definition in order to recognize the breadth that is implied here. “One movement pattern to another” is a pretty inclusive statement to every possible skill or capability the body is able to achieve. When I think of the word “agility” my mind sees an agility ladder, which is a mono-structural movement (one movement repeated over and over). More times than not, we do more than one repetition in a row. Whether that repetition may be taking steps, writing words, or doing pull-ups this can be considered a universal truth.
To minimize the transition time from one repetition to another in a mono-structural movement will definitely decrease our MetCon times and increase our repetitions in a given time domain. This is a great way to increase our fitness, and I believe that I just stated the blatantly obvious. However we need to address another issue at hand, which often goes unnoticed when agility is thought of. The transition time from one movement to another, if the next movement is a new one, is usually unprepared for pre-workout. Glance back at the definition and notice transitioning into new movements are included in the “from one movement pattern to another.” So in order to increase our agility we must be quick getting from a mono-structural activity to a new one, as well as speed during repetitions within the same exercise. This form of agility is magnified if we aren’t doing so many reps of each movement before encountering a new one (Ex: only rowing 300m each round: there is a lot of transition time getting in and out of the rower and not so much time actually spent rowing).
Whether we are doing high knees or moving from a burpee to a rower, these are all measurements of our agility. We mix up variations of agility tests every day we are at CrossFit, and we encourage improvement by timing you every opportunity. So next time you see a MetCon don’t just look at the reps in the order they appear, for there is a great window of opportunity to beat your old time or beat your opponent in the transition time between movements.
Attack that transition,