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Sport-Specific Training Using CrossFit Fundamentals by Kevin W. Cann Jr. - CrossFit Journal

In Sports Applications

May 14, 2011

PDF Article

Kevin W. Cann experiments with adding sport-specific movements, agility work and lateral drills to the CrossFit program.

My love in training always resided in working with athletes. CrossFit does a better job than any program at getting the average person ready for whatever life throws at him or her by making the athlete a generalist. With the results I had seen in myself and my love for training athletes, I began to think CrossFit had a place in sport-specific training as well.

Many athletes, both amateur and professional, use CrossFit to increase performance, and the many variations of the program give athletes a lot of training options. CrossFit Endurance and CrossFit Football are but two variations, but athletes around the world are finding success uniting CrossFit fundamentals with sport-specific movements. I’ve been experimenting, too, and found I was able to get good results by adding in a few movements.

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4 Comments on “Sport-Specific Training Using CrossFit Fundamentals”


wrote …

Great article, Kevin. We have used alot of similar drills in our box to increase agility and fluidity for sports(ladders, suicides, reaction drills).

Also, in our box, we have been working with lots of elite level volleyball players. While most of their immediate needs stem from lack of mobility, we do train a great deal of sport specific movements in their workouts. We will definitely be incorporating your movements into their current sport-specific workouts along with the current ones we have been using: resisted jumps and runs, jumping squats, and stability training to replicate sand.


wrote …

That is great! I found too with my older clients that they do not want to lift heavy. Adding in max height box jumps and broad jumps still allows them to do max power stuff without even knowing it


wrote …

I believe that Crossfit needs to involve more sports specific movements into the workouts. All exercises performed in Crossfit are bilateral and sagittal plan movements. We all know that in sport and in life that movements are done in all planes of motions. I think it would benefit the Crossfit community if we focus on establishing corrective movement patterns rather than just focusing on work capacity.

Furthermore, there has to be more of an effort to educate people about exercises that prevent injury and preserve the body. I recently was doing rotator cuff exercises (YTWLA's) at my Crossfit the other day and people were looking at me as if I was from another planet. Keeping the body healthy and injury free should be the first priority in any strength and conditioning program.


replied to comment from Brandon Charls


I agree with you. I actually am NASM PES certified and the reason I took that cert instead of the C.S.C.S. was because of the focus on correcting muscle imbalances and functional anatomy. Crossfit's program is great because it does address proper movement patterns and it also overloads the CNS instead of the musculature, which is important for athletes as well as every day individuals. The rotator cuff movements you are performing with your clients are great. Most exercises are done in the sagital plane with dynamic stability present in the two other planes. You can always do movements during the warmup that address that. I think the Crossfit philosophy agrees with you that injury prevention is number one. Thanks for the comment Brandon and good luck with everything at your box. Seems like you are on the right track!

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