Crossfit Programming & Scaling

Front 1

Modalities M

Back 1

monostructural metabolic conditioning or “cardio”

Front 2

Modalities G

Back 2

gymnastics, bodyweight exercises

Front 3

Modalities W

Back 3

weightlifting, powerlifting and olympic lifts

Front 4

Gymnastics

Back 4

Air Squat
Pull-up
Push-up
Dip
Handstand Push-up
Rope Climb
Muscle-Up
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges

Front 5

Metabolic Conditioning

Back 5

Run
Bike
Row
Jump Rope

Front 6

Weightlifting

Back 6

Deadlifts
Cleans
Presses
Snatch
Clean and Jerk
Medicine Ball Drills
Kettlebell Swing

Front 7

Programming & Scalling model template

Back 7

The template encourages new
skill development, generates
unique stressors, crosses
modes, incorporates quality
movements, and hits all three
metabolic pathways.

Front 8

Template Macro View

Back 8

...the model we offer allows for
wide variance of mode, exercise,
metabolic pathway, rest,
intensity, sets, and reps.

Front 9

Articulate the goal of CrossFit programming

Back 9

To increase fitness & GPP by blending structure and flexibility

Front 10

Define GPP

Back 10

General Physical Preparedness - GPP is broad, general and inclusive

Front 11

Articulate the strategy for optimizing GPP

Back 11

VARIANCE

Front 12

Define and discriminate “bias” from “targeting”

Back 12

bias - to specialize on a particular skill, like CrossFit Football at the expense of GPP
targeting - to work on weaknesses within GPP

Front 13

Understand the difference between randomization vs. variance

Back 13

CrossFit programming is not random, but is constantly varied (structured variance)

Front 14

Articulate the benefits of working your weaknesses

Back 14

Increases or rounds out your GPP

Front 15

Define and give examples of the three major modalities used in CrossFit programming

Back 15

M = metabolic conditioning or “cardio” to build stamina; run, bike, swim,row, jump rope
G = gymnastics, bodyweight exercises to improve body control; air squat, pull-up, pushup, sit-up
W = weightlifting, powerlifting and olympic lifts to increase strength and power; deadlifts, cleans, snatch

Front 16

Understand the basic 3-on-1-off template and its rationale

Back 16

3 days work 1 day rest
Days 1,5,9 - Single modality; focus is improvement of the element
Days 2,6,10 - two modalities; task is priority - 3-5 rounds for time
Days 3,7,11 - three modalities; time is priority - 20min. AMRAP
The rationale for this template is that it allows for a higher volume of high intensity work.

Front 17

Define and give examples of common formats (i.e., scheme and priority) of CrossFit workouts

Back 17

schemes:
- single modality; rest is long and deliberate, focus is on improvement of the element not total metabolic effect
- couplet modality; task is priority, elements are moderate to high intensity and work-rest management is critical.
-triplet modality; time priority, challenge is repeating cycles not difficulty of individual elements.

priority - task or time based

Front 18

Define task and time priority workouts and identify how to measure an increase in power in these workouts

Back 18

task priority - 2 elements completed in 3-5 rounds the challange manifests only through repeated cycles; 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.

Front 19

Identify the scope of the movements used in CrossFit programming (i.e., functional movements)

Back 19

- mono structural; run, bike, swim,row, jump rope
- gymnastics; air squat, pull-up, pushup, sit-up
- weightlifting; dead lifts, shoulder press, cleans

Front 20

Apply variance to programming workouts

Back 20

Changing of modalities or workout structure applies variation to exercise programming.

Front 21

Identify the factors that can be varied and which are the most important factors

Back 21

Variance in programming movements, load, and time are the most important. Variance can also be achieved by modifying rest, intensity, reps, duration, and rounds.

Front 22

Demonstrate an understanding of movement functions

Back 22

Movement functions default: move a large load over a long distance quickly; high power output.
3 categories

1) mono structural - row, bike,swim

2) gymnastics - air squat, push-up, sit-up, pull-up

3) weight lifting - dead lift, overhead presses, cleans

Front 23

Understand movement function redundancy and how it is related to programming workouts

Back 23

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.

Front 24

Understand scalability for all populations and basic principles of scaling

Back 24

CrossFit workouts are always scalable; by intensity, load, and/or exercise substitution.

Front 25

Demonstrate how to scale a workout for special populations (e.g., an injured athlete, an elderly athlete, a beginner, an advanced athlete)

Back 25

DIANE

Original
For time:
Deadlift 225lbs - Handstand pushups
21-15-9 reps

Modified
For time:
Deadlift 50lbs - Dumbbell shoulder press 10lbs
21-15-9 reps

Front 26

Define the terms & strategy of mechanics, consistency & intensity

Back 26

Mechanics refers to technique—your ability to move properly through the core movements. This means moving yourself and external objects in the most efficient, effective, and safe manner possible.

Front 27

Demonstrate how to apply the strategy of mechanics, consistency and then intensity based on an athletes capacity, health, and experience level

Back 27

Proper mechanics will allow you to lift more weight, perform more repetitions faster, or both. When an athlete can demonstrate proper mechanics consistently, intensity can be increased. This is a process that takes time. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer. Fitness is for life and no one ever got in shape overnight.

Front 28

Define rhabdomyolysis and the common causes

Back 28

Rhabdomyolysis is a medical condition that may arise when muscle tissue breaks down and the contents of muscle cells are released into the bloodstream. Common causes are high intensity exercise, victims of crushing accidents / electrocutions, severe bee sting allergies, and massive infections.

Front 29

Design programming that mitigates the risk of rhabdomyolysis

Back 29

Proper programming gradually introduces intensity. The athletes at the highest risk have a reasonable level of fitness and muscle mass to hurt themselves, but don't have the protection that develops with regular exposure to real intensity. Nothing will completely mitigate the risk; constant vigilance (czujność) is required.

Front 30

Recognize the most common symptoms of rhabdomyolysis

Back 30

Severe generalized muscle pain
nausea / vomiting
abdominal cramping
in severe cases, dark red "Coca-Cola" urine

Front 31

Know when to refer an athlete for medical treatment

Back 31

If your urine looks dark red, like Coca-Cola, that’s a sign that you have myoglobin in your kidneys and you need to get to the hospital immediately.

Front 32

Identify common programming pitfalls

Back 32

- over programming light met-cons
- lack of commitment to strength days
- confusing random programming with variance
- biasing light/long or short/heavy
- skipping gymnastics elements
- underutilization of warmups to address weaknesses
- insufficient repetition of benchmark workouts or of recording results
- excessive use of double-WOD days
- specializing (with the expectation of GPP)
- Programming all your clients as if they were training for the CrossFit Games

Front 33

Identify the purpose of rest days and how and when they should be programmed

Back 33

With continuous high intensity training both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity; recovery is needed. Typical CrossFit programming is 3 on 1 off, or 5 on 2 off.

Front 34

Identify how one assesses the effectiveness of a program

Back 34

By recording benchmark workouts an overall power output can be proven to increase.