Programming & Scaling Flashcards
What’s CrossFit’s rest day prescription?
3 days on, 1 day off
How should you structure rest days if you need a consistent weekly schedule?
5 days on, 2 days off
Sort these exercises by modality (gymnastics, monostructural, weightlifting):
* Sit-up
* Clean
* Jump Rope
* Row
* Kettlebell Swing
* Hip Extension
* Deadlift
* Wall Ball
* Run
* Rope Climb
Gymnastics
* Sit-up
* Hip Extension
* Rope Climb
Monostructural
* Jump Rope
* Row
* Run
Weightlifting
* Clean
* Kettlebell Swing
* Deadlift
* Wall Ball
How does CrossFit suggest you structure a 3 days on / 1 day off programming template?
- Day 1: Single element day, one of M (long, slow, single effort), G (work on one high skill), or W (heavy single lift)
- Day 2: Cycle through couplets with task priority, 3-5 rounds for time.
- Day 3: Cycle through triplets with time priority
How does CrossFit suggest you structure a 5 days on / 2 days off programming template?
- Days 1 and 5: Single element day, one of M (long, slow, single effort), G (work on one high skill), or W (heavy single lift)
- Days 2 and 4: Cycle through couplets with task priority, 3-5 rounds for time.
- Day 3: Cycle through triplets with time priority
What two elements should be scaled for every beginner?
- Intensity
- Volume
Reduce intensity and/or volume by half for at least two weeks, then increase gradually.
Why should you scale beginners?
- Reduce injury risk
- Reduce rhabdo risk
- Muscles, ligaments, and
tendons need to become gradually accustomed to the volume in CrossFit
What needs to be considered when making a movement substitution?
- Whether the movement is primarily driven by the lower body or upper body.
- The movement function (e.g., push versus pull).
- The range of motion used by the movement (specifically of the hips, knees, and ankles).
- The plane of movement.
Why are heavy days necessary?
To build top end strength and power.
What are guideline distances to categorize monostructural movements into low rep / moderate rep / high rep efforts?
- Low Rep: Less than 800 m total * Moderate Rep: 800–3,200 m total
- High Rep: More than 3,200 m total
How many reps are considered low rep / medium rep / high rep in a workout?
- Low <50
- Medium 50-200
- High >200
On which of these days would it be appropriate to include weakness skill work that is not part of the main workout in the warm-up?
* 1 Mile Run
* “Amanda”
* 4 Rds: 500m Row / 50 Air Squats
* “Filthy 50”
- 1 Mile Run
- 4 Rds: 500m Row / 50 Air Squats
Movements that are not part of the workout may also be used in the warm-up, as the warm-up element also provides an opportunity to improve deficiencies in any movements (i.e., practicing handstands even though handstands may not be in the workout). Typically, these options are reserved for shorter, lower-skill workouts that do not require a significant amount of time to prepare for.
How would you change your programming if your athlete results looked like this (assume athlete bodyweights remain the same) –
January Test Week
Athlete 1 Deadlift: 245
Athlete 2 Deadlift: 145
Athlete 1 Fran: 3:25
Athlete 2 Fran: 10:45
Athlete 1 5K Run: 20:12
Athlete 2 5K Run: 22:45
April Test Week
Athlete 1 Deadlift: 225
Athlete 2 Deadlift: 150
Athlete 1 Fran: 2:45
Athlete 2 Fran: 10:20
Athlete 1 5K Run: 18:12
Athlete 2 5K Run: 19:45
- Add more strength days
What percentage of 1RM should be used on a heavy day for maximal strength gains?
80-85%+
How many repetitions per set and what total volume of repetitions should be used on a heavy day for maximal strength gains?
1-5 rep sets for 7-25 reps total
What four factors should be considered when planning scaling options?
- movement functions,
- loading parameters,
- time frame, and
- volume of repetitions.
What would be the most appropriate scaling for an athlete with a 1RM deadlift of 165 lbs for the following workout:
AMRAP in 7 Minutes, 7 Deadlifts, 155 lbs, 7 Handstand Push-Ups
- The athlete should perform this as Rx
- AMRAP in 7 Minutes, 7 Deadlifts, 115 lbs, 7 Handstand Push-Ups
- AMRAP in 15 Minutes, 7 Deadlifts, 65 lbs, 7 Handstand Push-Ups
- AMRAP in 7 Minutes, 2 Deadlifts, 155 lbs, 7 Handstand Push-Ups
- AMRAP in 7 Minutes, 7 Deadlifts, 115 lbs, 7 Handstand Push-Ups
How might you need to scale this workout for a 7-month pregnant athlete?
5 rounds for time of:
12 chest-to-bar pull-ups
12 wall-ball shots
12 box jumps
5 rounds for time of:
12 ring rows or 3 strict pull-ups
12 wall-ball shots
12 step-ups or lunges
- Kipping and other large flexion/extension movements should be avoided bc they increase the risk & severity of diastasis recti
- Jumping is often uncomfortable in later pregnancy, and falling risk should be minimized
How might you need to scale this workout for a 7 month pregnant athlete?
AMRAP in 10 minutes:
5 Deadlifts
10 Sit-Ups
200m Run
AMRAP in 10 minutes:
5 Sumo Deadlifts
20s Plank Hold
100m Sled Drag
- Substitutions may also be needed to accomodate mom’s belly, e.g. sumo deadlift subbed for deadlift
- Movements that involve crunching eg sit-ups should be avoided bc they increase the risk & severity of diastasis recti
- Running can be uncomfortable in later pregnancy and may need to be substituted as well.
Consider these three days of programming –
Day 1: 7x1 Back Squat
Day 2: “Fran”
Day 3: “Filthy 50”
What modality or modalities would you program on Day 4 for optimal variance?
Single modality high skill gymnastics day
