For those unfamiliar with the sport of CrossFit, it can be hard to understand how the weekly workouts are developed.
The exercise selection is seemingly random, and it may seem like there's no structure whatsoever. However, there's actually a lot of science behind how the regimens are designed.
The key is variance, utilizing three different modalities. Monostructural (running, biking, rowing). Gymnastics (pushups, muscle ups, body weight squats). And weight lifting (power cleans, deadlifts, push presses).
This variance will prevent you from specializing in one particular skill. Your body will never “get used to” the workouts, and you'll keep seeing results. Keep in mind, the regimen should be balanced.
For example, it's an amazing accomplishment to run a mile under five minutes, but if you can't deadlift or squat your own body weight – you're lacking a major functional movement.
CrossFitters should be able to perform any task imaginable. Sprinting 100 meters while carrying a 150 pound sand bag in 30 seconds or less should be a piece of cake.
At most CrossFit gyms, coaches get together and develop the weekly workout schedules for the members. We must find a balance between the modalities and come up with cool combinations. The goal is avoid routine and train the body for an infinite combination of physical challenges.
If you're not working with a trainer or going to a CrossFit class, keep the concept in mind while exercising on your own. Remember to constantly vary your workouts, and switch it up when you start to feel settled.
Example weekly schedule:
• Monday: 225-pound dead lift, 300-meter row. 20 minutes as many rounds as possible (monostructural and weightlifting)
• Tuesday: 30 muscle ups for time (gymnastics)
• Wednesday: 5-5-5-5-5 reps of split jerks at max load (weightlifting)
• Thursday: rest
• Friday: 5 handstand pushups, 10 muscle snatches at 95 pounds. Seven rounds for time (gymnastic and weight lifting)
• Saturday: Find one rep max on overhead squat (weight lifting)
• Sunday: 10 pullups, 400 meter run. 5 rounds for time (gymnastics and monostructural)