.jpg)
In CrossFit, mastering complex movements and achieving personal goals takes time, consistency, and dedication. While CrossFit classes provide structured coaching and programming to improve your fitness, there's an untapped opportunity that can significantly enhance your progress: dedicating 10 to 15 minutes to skill work before or after class.
It may not seem like much time, but consistently focusing on specific skills outside of regular class hours can accelerate your development, improve your performance, and help you master those elusive movements. Whether it’s dialing in your double-unders, working on strict pull-ups, or refining your Olympic lifting technique, those extra minutes can be the key to reaching the next level. Here’s why making this small investment in time can pay big dividends, and how you can make the most of it.
Class Time is Limited
CrossFit classes are designed to deliver a well-rounded workout experience within a set time frame, usually around an hour. Coaches do an excellent job of breaking down movements, providing cues, and helping athletes improve technique. However, with a large group of athletes, a range of fitness levels, and a packed agenda, it can be challenging to focus on individual skills for extended periods during class. The structure often includes a warm-up, skill or strength work, and a WOD (Workout of the Day), all of which need to fit within that hour.
This is where taking 10 to 15 minutes of your own time before or after class can make a significant impact. During this window, you can hone in on the specific movements you want to improve without the constraints of a class schedule. Whether you’re struggling with a technical aspect of a lift or trying to increase your efficiency in a bodyweight movement, these short, focused sessions can help bridge the gap between where you are and where you want to be.
The Cumulative Effect of Daily Practice
One of the most compelling reasons to dedicate time to skill work is the cumulative effect of daily practice. Just like anything in life, the more time you invest in practicing something, the better you get. Even 10 minutes a day can add up to over an hour of extra practice each week, and that consistency is where the magic happens.
For example, if you spend 10 minutes after each class working on your handstand holds or kipping pull-ups, by the end of the week, you’ll have accumulated 50-60 minutes of additional practice on that specific skill. This focused effort, over time, will lead to noticeable improvements. You may start seeing faster progress, reduced frustration, and greater confidence in your abilities.
Focusing on Weaknesses
Most CrossFit athletes have one or two movements that challenge them more than others. For some, it’s the Olympic lifts like the snatch or clean and jerk; for others, it’s gymnastic skills like toes-to-bar or muscle-ups. These weaknesses can feel frustrating in a fast-paced group setting when you don’t have time to dissect the movement or practice at your own pace.
That’s where individual skill work can make all the difference. By isolating your weaknesses and dedicating short, intentional practice sessions to them, you’ll give yourself the opportunity to truly improve. It allows you to focus on form, technique, and strength development in a low-pressure environment, making the learning curve a little less steep.
Intentional and Focused Practice
The key to making the most of these short sessions is to practice with intention. It’s not about mindlessly going through the motions but about concentrating on improving specific aspects of your movement. Are you struggling with the timing of your double-unders? Do you need to work on your shoulder positioning in the snatch? These are the types of questions to ask yourself when deciding what to focus on during your extra 10 to 15 minutes.
If you’re unsure where to start or what drills to incorporate, consider reaching out to a coach. They can provide targeted feedback and recommend drills that will help you improve. At CrossFit Be Someone, we also offer additional skill programming for athletes looking for a structured approach to their skill work. This program, available for an additional fee, includes a comprehensive plan tailored to your individual needs and goals, ensuring you make the most of your time and see steady progress.
Personal Training for Skill Development
If you’re seeking even more personalized guidance, personal training can be an excellent option. Working one-on-one with a coach allows for a deeper dive into your specific areas of improvement, providing hands-on feedback and tailored programming to suit your goals. Whether you’re looking to improve your strength in a particular lift, refine your technique, or build confidence in gymnastic movements, personal training offers the accountability and expertise to fast-track your progress.
Personal training sessions are especially beneficial for athletes who need extra help with technique, injury prevention, or specific goals like achieving their first muscle-up, handstand walk, or PR on a major lift. With a coach’s full attention, you’ll be able to make more detailed adjustments, ensuring your movement patterns are efficient and safe.
Getting Started
So how do you start incorporating these short skill sessions into your routine? Here are a few simple steps to help you get started:
- Identify your weakness: Pick one or two movements that you want to improve. This could be something you struggle with in class or a skill you’ve always wanted to master.
- Make a plan: Decide when you’ll dedicate time to your skill work. It could be 10 minutes before or after class, or even on a rest day. Consistency is key.
- Ask for help: Talk to a coach if you’re not sure what drills to do or how to work on a specific movement. They can guide you in the right direction or recommend additional programming or personal training.
- Stay patient and focused: Progress takes time. Don’t get discouraged if improvements don’t happen overnight. Stick with it, and you’ll see results.
Conclusion
While CrossFit classes provide a solid foundation for developing strength, endurance, and skill, taking 10 to 15 minutes of extra time to work on specific movements can dramatically enhance your progress. Whether through additional skill programming or personal training, dedicating this time to improving weaknesses and honing technique will pay off in the long run, making you a more well-rounded and capable athlete.
So, the next time you have a few minutes before or after class, consider putting in some focused skill work—it’s an investment in your fitness journey that will undoubtedly lead to long-term success.
