How To Design a Cross Fit Schedule

Step-by-step Instructions

Here is what you need to do...
Step 1

The most important thing to know and adhere to is that every athlete is at different levels when it comes to fitness. Just because someone can squat 500 lbs. does not mean you should try to next time at the gym. So, with that in mind, it is important to know your limits and slowly progress over time. That is what makes crossfit so relevant.

Step 2

Within crossfit there are three different aspects; strength, conditioning, and gymnastic. Squats, deadlifts, and hang cleans are all considered strength movements. Conditioning would include burpees, box jumps, and double unders (jump rope). And lastly for gymnastics that includes pull ups, muscle ups, and hand stand walks. These are the three basic elements of crossfit, and each workout can be designed all or just one of the areas.

Step 3

It is important not to do heavy strength movements on back to back days because those muscle groups need at the minimum 24-48 hours to recover. So, for example on day 1 you could do heavy squats of like 7 total sets. Then you could immediately do a WOD (workout of the day) after that. Typically WODs are quick 5-20 minute circuit workouts at lighter weights. These WODs include several different movements from the three different areas of crossfit. For example, you could do 10 pushups, 20 box jumps, and 30 double unders for five total rounds.

Step 4

So, here is quick example of a week of crossfit workouts. Keep in mind you can interchange a lot of the movements if you are not comfortable with them or would prefer to develop your strengths/weaknesses more. Monday - backsquat 7 sets of 5 reps. WOD - 5 rounds of 5 deadliffts, 10 box jumps, 20 double unders Tuesday - push press 5 sets of 5. WOD - 2000 meter row, 50 wall balls Wednesday - power cleans 5 sets of 3. WOD - 21, 15, 9 of pull-ups and thrusters. Thursday - OFF (Rest) Friday - front squat 7 sets of 3. WOD - 10 GHD situps, 15 parallel bar dips, 20 snatches for 5 rounds Saturday - deadlift 5 sets of 5. WOD - 100 air squats, 100 pushups, 100 double unders for time Sunday - OFF (Rest)

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Lack of mobility, fatigue, improper technique, lack of nutrition, possible injuries, over training

Stuff You'll Need

Suggested Further Reading

This Student Author

This Student Author's Background

Funny or interesting story about this topic...

When I did my free trial at an actual crossfit gym I walked in there thinking I was the strongest and fittest guy around even though I was only 21 at the time. However, the first workout kicked my butt and I was barely able to make it through the rest of the week. I soon realized that I was not as tough as I thought and had a lot of work and effort I needed to put in to become more athletic. Men and women totally dominated me in those first couple of workouts.

When did you first do this & how did you get started?

I first began crossfit training about 3 years ago casually, and really began focusing on it about 6 months ago. I got started from initially seeing it on TV, then I did a free trial at a local affiliate, then entered a program at my local gym. Since then I have broken off and began training on my own.

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