A Theoretical Template for Cross Fit's Programming

Question 1

What is the mission when programming Cross Fit?

Answer 1

Blend structure with flexibility.

Question 2

What are the 2 main train week cycles?

Answer 2

3 on, 1 off

5 on, 2 off

Question 3

A training template can be seen to rotate on 3 distinct ways of training. What are they?

Answer 3

Monostructural metabolic
conditioning (M) - cardio.

Gymnastics (G)

Weightlifting (W).

Question 4

Name some examples of “Gymnastic” exercises.

Answer 4

Air squat
Pull Up
Dip
Handstand Push up
Muscle Up
Jump

Question 5

Name some examples of “Metabolic Conditioning” exercises.

Answer 5

Run
Bike
Row
Skipping

Question 6

Name some examples of “Weight Lifting” exercises.

Answer 6

Deadlift
Cleans
Snatch
Clean and Jerk
Kettlebell-swing

Question 7

When working single elements days (cardio/gymnastics/weight lifting) on their own. What is the typical structure, intensity and rest?

Answer 7

On focus days 1, 5, and 9 is single efforts of “cardio” at long distance; improving
high-skill, more complex gymnastics movements; and single/low-rep heavy
weightlifting basics, respectively.

recovery is not a limiting factor. For the “G”
and “W” days, rest is long and deliberate and the focus is kept clearly on improvement
of the element and not on total metabolic effect.

Question 8

When working two-element days (M/G/W). What is the typical structure, intensity and rest?

Answer 8

typically a couplet of exercises performed alternately until repeated for a total of 3-5 rounds performed
for time.

We say these days are “task priority” because the task is set and the time varies. The workout is most often scored by the time required to complete the prescribed rounds.

The elements should be moderate to high intensity, work rest interval management is critical.

Question 9

When working three-element days (M/G/W). What is the typical structure, intensity and rest?

Answer 9

typically a triplet of exercises,
this time repeated for a specified number of minutes and scored by number
of rotations or repetitions completed.

We say these workouts are “time priority”
because the athlete is kept moving for a specified time and the goal is to complete
as many cycles as possible.

Ideally the elements chosen are not significant outside of the blistering pace required to maximize rotations
completed within the time allotted (typically 20 minutes).

Question 10

What does the Cross Fit training template encourage?

Answer 10

new skill development, generates unique stressors,
crosses modes, incorporates quality movements, and hits all three metabolic
pathways.