Programming Flashcards
What is the goal of CrossFit programming?
Constantly varied stimulus
What are the three major movement modalities?
weightlifting, gymnastics & monostructural metabolic conditioning
Definition and examples of monostructural metabolic conditioning
“Cardio” Primarily to improve cardiorespiratory capacity and stamina. They are repetitive, cyclical movements that could be sustained for long periods of time.
Ex. Run, bike, bow, jump rope.
Define and give examples of common workout formats - priority
Element priority (single element), task priority (two element), time priority (three element).
Identify how to measure an increase in power in workouts
an increase in power is measured by reducing the time to complete the task.
time priority - AMRAP- moderate/high intensity; work/rest interval management is critical; an increase in power is measured by an increase in cycles.
Identify the scope of the movements used in CrossFit programming (i.e., functional movements)
Mimic motor recruitment patterns that are found in everyday life. i.e, squatting is siting from a seated position
Identify the frequently used variants in effective CrossFit programming
Function of the skills, load reps & scheme
Intensity
Refers to the amount of power an athlete generations. May be modified
Identify key components needed to create an effective lesson plan
Well-designed workouts and providing scaling options. A warmup, workout and cool down should be planned. Along with the intended stimulus.
Importance of planning a workout
Include a description of rangeofmotion standards
Include scaling options that are appropriate for all athletes in the class
Allow athletes to reach their relative level of high intensity
Challenge the athlete’s current level of fitness
Include corrections of movement mechanics under high intensity
Demonstrate an understanding of movement functions and redundancy
as the number of elements increases from one to two to three, the workout’s effect is due less to the individual element selected and more to the effect of repeated efforts.
Understand the goal of scaling and how to scale workouts for all populations
Goal: Preserve the stimulus
Two factors need to be scaled for every beginner 1. intensity 2. volume. A method for beginners is redcuing intensity and/or volume by half for at least two weeks.
Intensity may be modified by 1. load 2. speed 3. volume
Identify the purpose of rest days and how and when they should be programmed
Increases both the intensity of and recovery from workouts.
Definition and examples of gymnastics
Body-weight exercises/elements or calisthenics, primary purpose to improve body control by improving neurological components such as coordination, balance, agility and accuracy and improve function upper-body capacity and trunk strength.
Ex. Squat, pull/push up, dip, HSPU, Rope climb, MU, back extension, sit-up, jump, lunge
Definition and examples of weightlifting
olympic lifts and powerlifting, where the aim is primarily to increase strength, power and hip/leg capacity. Includes any exercise with the addition of an external load.
Ex. Deadlift, cleans, press, snatch, C&J, Med ball drills, KB swings.
