There comes a time however, when we can get fixated on this band of movements. Our training begins to lose the ‘constant variety’ that is CrossFit. This is apparent more-so in those who call CrossFit their ‘sport’, rather than their ‘exercise program’ – and for good reason. As a ‘CrossFit Sportsperson’, it’s poor programming to go a week without deadlifts/pull-ups/running/clean and jerk/snatching/squatting etc. These and a handful more provide the basis of our method of measuring fitness, so it makes sense to get better at them.
The advantage of this narrowed programming is that we become better CrossFitters. The disadvantage is, we become lesser ‘generalist’ athletes. But we believe there is a way to train our ability to ‘do CrossFit’ (the sport), while still developing our ability to be generalists – generalists who can adapt, overcome and exceed at the ‘unknown and unknowable’.
Here’s how we think it should be done. Identify the primary movements that need to be trained. Violent extension of the hip. Lifting overhead. Pulling from the ground. There’s more, but not many more. We know these as power cleans/snatches, press/push-press/push-jerk/split jerk and deadlifts. Each of these movements needs training. To get better at deadlifts, do deadlifts. However, we can modify the way we pull from the ground/extend the hip/lift overhead.
Movement aleternatives or ‘novel exercises’ keep training fresh, teach adaptability, increase the difficulty of movement and prepare our athletes for the unknown. More importantly, they retain the basic stimulus the prescribed exercise has been programmed for.
The basic exercises we use work – deadlifts/pull-ups/running/clean&jerk/snatching/squatting. They are proven. They will always form the basis of our training. That being said there will always be a place for the alternatives.
To use these exercise options, simply substitute the prescribed exercise for one of it’s alternatives. Retain the movement, but add in new implements and new stimuli.
The options are extensive.
Increase the breadth of your training without losing the effect of the programmed stimulus.
