In the words of Ronnie Coleman, "everybody want to be a bodybuilder, but nobody want to lift no heavy ass weight". Translation = sometimes we lift not only to get strong, but to increase our overall fitness capacity. We may not always do the fall down, hands on the knees, can't breathe workout; but there are 10 general physical skills we focus on in CrossFit to become the most well-rounded athletes we can be, and strength is an important skill!
10 General Physical skills:
Cardiovascular/Respiratory Endurance: The ability of body systems to gather, process, and deliver oxygen.
Stamina: The ability of body systems to process, deliver, store, and utilize energy.
Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility: the ability to maximize the range of motion at a given joint.
Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
Agility: The ability to minimize transition time from one movement pattern to another.
Accuracy: The ability to control movement in a given direction or at a given intensity
Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed: The ability to minimize the time cycle of a repeated movement
"You are as fit as you are competent in each of these ten skills." For more info check out this classic article from the CrossFit Journal: What is Fitness?
A. Press 3-3-3-3-3
B. Bent over row 3-3-3-3-3
12 Front Rack DB walking lunges
12 DB Squat cleans