CrossFit Adaptations Part 8- Coordination

Josh performing bar muscle ups.


How’s your double under? Muscle up transition? How well do you drop under the bar after pushing it up in a split jerk?

Coordination is the ability to combine several distinct movement patterns into a singular distinct movement. It’s much needed in the athletic movements listed above.

Flicking the wrists while timing a jump takes a coordinated effort. As does moving from below to above the rings. Coordination is a skill that is developed by practice, practice, practice.

Learning the correct muscle recruitment pattern, knowing where your body is in space, and then making it happen over and over until it becomes second nature. That’s how we develop coordination. It’s something that many of us do naturally. Others need a little more help. But all of us have to practice to some degree these movements that require coordination.

Think back to the first time you tried to drop under the bar in a push jerk. How goofy did it feel? How coordinated were you? As you’ve practiced the lift, have you improved? Hopefully the answer is, “YES!”

As your wiring (neuro-muscular control) gets better, you will improve on a lot of fronts. The more efficient you move your body or move a weight, the lighter it gets. And that’s a good thing!

Want to develop better coordination? Break down and practice the pieces of high skill movements.

Double Unders- Jump to cadence without a rope. Get a very smooth, minimal jump single under.

Muscle Ups- Lower the rings and “walk through” the transition over and over. Begin to raise the rings and now jump through the transition.

Push Jerk- Work on pushing the bar straight off the rack position and quickly getting the chin out of the way. Drop into your catch position with out the bar or holding a pvc at eye level.

Coordination is a skill. Learning to control your body is a skill. Practice excellent form over and over and over. When the “wiring” has it, start upping the weight. Only then will you maximize your body’s ability and work capacity.

You can check out the rest of the CrossFit Adaptations series by clicking HERE.

About the Author

Dr. Chris Biles, DC is the head trainer and owner of CrossFit Waxahachie. He is a Level 1 CrossFit Certified Trainer and is passionate about all things fitness. He has competed for many years in adventure racing, mountain and road bike racing, and marathons. His main sport now is the new Sport of Fitness- CrossFit.