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CrossFit Workout Structure | 8/20/2011 |
Workout Structure
When designing a training program, it is important to analyze the demands of the competitive event. CrossFit is unique in that it spans many energy-systems and encompasses a wide variety of skills. Each individual workout should include all components of the competition event. What varies from workout-to-workout and between training cycles is the degree of emphasis placed on each of the competition components. The following components have been identified as essential to competing successfully in CrossFit competitions.
Warm-up
Light activity to raise muscle temperature and identify areas which need mobility work. Should elevate the heart-rate above 130bpm to ensure blood-flow to all active muscles.
Example: (Jogging, Rowing, Cycling, Jump-Rope, Calisthenics)
Mobility
Dynamic stretching, static stretching, and self myofacial release targeting areas which need increased mobility and tissue quality. Mobility work is needed to ensure a quality range of motion in all movements from start to finish in every workout.
Example: (Spider-man stretch, foam rollers, band stretching)
Speed
Directed speed and plyometrics work. High rest, short, non-fatiguing repeats designed to develop maximum speed and explosive power.
Example: (10-40m sprints, box jumps, Med Ball throws)
Skill/Strength
Strength training or directed skill work. Strength training should consist of competition movements or essential components of competition movements. Skill work should directly target individual’s weaknesses. Alternate days of heavy strength and high skill.
Example: (Heavy power lifting, heavy Olympic lifting, Gymnastic work)
Muscular Endurance
High repetition strength-endurance work. Designed to improve lactate-tolerance, buffering capacity, (Can be included in WOD via METCONS)
Example: (High-repetition basic CrossFit movements, Tabatta workouts)
Cardiovascular Endurance
Lower-intensity endurance training or high-intensity interval training. (Can be included in WOD via METCONS)
Example: (Rowing, Running, Cycling, Swimming, Interval training)
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