The 10 General Physical Skills (and Why You Need All of Them)

When we talk about being “fit,” most people think of being strong or having good cardio. But real fitness isn’t just about one or two abilities. It's about being capable across a broad range of physical challenges — from running and lifting to balancing and reacting quickly.

CrossFit defines fitness in terms of 10 General Physical Skills. These were adapted from the work of Jim Cawley and Bruce Evans of Dynamax and later adopted into CrossFit's foundational methodology. Each one can be trained, developed, and improved — and they all contribute to your overall physical preparedness.

Let’s break them down with clear definitions and how they show up in your training and life:

1. Cardiovascular/Respiratory Endurance
Definition: The ability of the body’s systems to gather, process, and deliver oxygen.
Example: Long runs, rowing intervals, or sustained efforts in metcons. Off the gym floor: hiking, playing with your kids, walking long distances without stopping.

2. Stamina
Definition: The ability of body systems to process, deliver, store, and utilize energy.
Example: High-rep workouts like Cindy (pull-ups, push-ups, air squats). This shows up in daily life when you’re on your feet for hours or doing repeated tasks with limited rest.

3. Strength
Definition: The ability of a muscular unit, or combination of muscular units, to apply force.
Example: Deadlifts, presses, back squats. In life: picking up something heavy, pushing a car, lifting a child.

4. Flexibility
Definition: The ability to maximize the range of motion at a given joint.
Example: Overhead squats, front rack position, or hitting depth in a squat. Improved flexibility reduces injury risk and improves efficiency in all movements.

5. Power
Definition: The ability of a muscular unit to apply maximum force in minimum time.
Example: Olympic lifts like the clean and jerk, box jumps, med ball throws. This is your ability to explode.

6. Speed
Definition: The ability to minimize the time cycle of a repeated movement.
Example: Sprinting, fast-paced burpees, turnover speed in double unders. The faster you can move well, the more work you can get done.

7. Coordination
Definition: The ability to combine several distinct movement patterns into a single distinct movement.
Example: Double unders, snatching, or any movement requiring timing and rhythm. This skill improves with practice and awareness.

8. Agility
Definition: The ability to minimize transition time from one movement pattern to another.
Example: Changing directions during shuttle runs, footwork drills, reacting to sudden movement in sport or play.

9. Balance
Definition: The ability to control the placement of the body’s center of gravity in relation to its support base.
Example: Handstands, pistols, walking lunges. Balance keeps you upright under load and in motion.

10. Accuracy
Definition: The ability to control movement in a given direction or at a given intensity.
Example: Wall balls to a target, hitting a barbell path consistently, aiming your foot for a box jump.

Why They All Matter

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True fitness isn’t specializing. It’s being ready for anything — a blend of all 10 skills. If you’re only strong but lack endurance, or flexible but lack power, your performance and longevity are limited.

CrossFit aims to develop broad, general, inclusive fitness — that means regularly training across all 10 skills in a balanced and intentional way. Some are best improved through training (e.g., strength, stamina, power), while others are refined through practice (e.g., coordination, agility, balance, accuracy).

Understanding these skills helps you:

• Recognize your strengths and weaknesses
  
  
• Appreciate the variety in programming
  
  
• Train with more intention, not just effort
  
  

Want to be more fit? Don’t just lift heavier or run farther. Learn to move well across all 10 domains. That’s what prepares you for life.

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