Conjugate Crossfit: Routine is the enemy

Supposition for Theory

More breadth of capacity in training movements and less focus on mastery of a limited number of movements can have similar short term results and greater long term results on both performance and wellness. 

Understanding

The more movements a subject trains the more knowledge they will gain about how their body moves. Constantly subject the learning mind, the central nervous system, and the musculoskeletal system to different stimuli and adaptations occur. Adaptations in the learning mind include faster adaptation to new stimuli, quicker assessment/understanding of new concepts, and faster adoption of new skills.  Knowledge of how the body moves has precedence to mastering a single movement.

In the case of wellness 

  To acquire an overuse injury or to create an adaptive imbalance there must be a large volume of repetitions involved usually over a large volume of time. The less movements and variations that are performed by a subject and the more time spent progressing in intensity and technique the more the repetitions will accumulate. Even a movement performed with near perfect form, over enough repetitions and in the absence of equally perfect accessory work ensuring the balanced growth of supporting structure and mobility, will eventually create adaptive imbalances. 

  The fewer the movements the quicker to overtraining both skeletal and neuromuscular.  The quicker to training plateaus. The quicker to mental burnout.

   Increasing the number of movements trained increases tissue recruitment of muscle and connective tissue. With a variety of ranges of motion and angles of resistance, capacity progresses more evenly. With a large enough variety of movements and thoughtful educated programming, imbalances and chronic overuse injuries can be virtually eliminated. Unfortunately much of the adaptive imbalances that the general population suffer originate from their occupation. (still a large volume of repetitions over a large volume of time) 

  Learning a larger variety of movements does not allow a subject to "master" the movements as in Olympic weightlifting, using one of many examples. A subject can, however, learn most movements well enough to have the capacity to challenge themselves safely in a single session. Learning new movements and feeling the different mobility requirements, force angle requirements, and changing center of gravity provides a better understanding of dynamic movement, leverage, and momentum. This builds more versatility and adaptability creating capacity over a larger ability set and decreased risk of injury due to strained tissue in unconditioned positions.

In the case of performance

  Elite level performance enhancements utilizing a rotating variety of movements and movement variations performed at high intensity have long been proven effective.  Westside Barbell

's conjugate method being one of many examples. Given equal capacity for effectiveness in competitive settings utilizing such a method would over time lead to better performance related results.  Less risk of injuries will, in a population, lead to less injuries which results in more training time, more practice time, and more game time in a given time period. Less adaptation imbalance over time will result in less performance deterioration due to mobility and power leak issues. All of this will lead to more longevity in a sport which has benefits such as increased notoriety, increased wealth accumulation, and increased perception as an experienced authority. An added benefit not related to performance enhancement but important to every elite athlete eventually is less damage and lingering effects post retirement.