Programming and Adaptations Flashcards
Explain CrossFit programming principles, including workout design, scaling, and modifications for different fitness levels. (29 cards)
What is the primary aim of CrossFit’s programming?
To bridge the gap between the philosophy of fitness and the workouts themselves.
What is the recommended workout cycle in CrossFit’s template?
A three-days-on, one-day-off pattern.
What are the three distinct modalities in CrossFit programming?
- Monostructural metabolic conditioning (M)
- Gymnastics (G)
- Weightlifting (W)
What is the primary purpose of monostructural metabolic conditioning?
To improve cardiorespiratory capacity and stamina.
What type of exercises fall under the gymnastics modality?
- Air squats
- Pull-ups
- Push-ups
- Dips
- Handstand push-ups
- Rope climbs
- Muscle-ups
- Press to handstand
- Back extensions
- Sit-ups
- Jumps
What is the focus of single-element days in the workout structure?
Single efforts of cardio, high-skill gymnastics movements, and heavy weightlifting basics.
How are two-element days structured in CrossFit workouts?
Typically a couplet of exercises performed alternately for 3-5 rounds for time.
What is the goal of three-element days in CrossFit programming?
To complete as many cycles as possible within a specified time.
What is a major drawback of the three-days-on, one-day-off regimen?
It does not sync with the five-days-on, two-days-off pattern of most workweeks.
What should be prioritized on two-element days?
Work-rest interval management is critical.
What is the significance of the feedback and observations regarding the three-on, one-off pattern?
It was successful in increasing both the intensity of and recovery from workouts.
What type of exercises are included in the weightlifting modality?
- Deadlifts
- Cleans
- Presses
- Snatches
- Clean and jerks
- Medicine-ball drills
- Kettlebell swings
What is the structure of the single-element days?
- Day 1: Long, slow distance (M)
- Day 5: High skill practice (G)
- Day 9: Single heavy lift (W)
What is the main principle to follow when scaling CrossFit workouts?
Preserve the stimulus.
The stimulus refers to the effects of the specific combination of movements, time domain, and load.
What are the three factors that need to be scaled for every beginner in CrossFit?
- Intensity
- Volume
- Movements
What does CrossFit prioritize in its charter for optimal safety, efficacy, and efficiency?
- mechanics
- consistency
- intensity
How should the load be adjusted for beginners in CrossFit workouts?
Scale the load first, ensuring it allows proper mechanics without reaching muscular failure.
What is the recommended minimum period for significant scaling for beginners?
One month
What should be done if an athlete cannot perform a movement at all?
Consider a complete movement substitution.
What is the ideal approach to scaling volume for beginners?
Reduce intensity and/or volume by half for at least two weeks.
What are the considerations when selecting movement substitutions?
- Lower body or upper body driven
- Movement function (push vs. pull)
- Range of motion
- Plane of movement
What is the maximum time for completing the workout ‘Fran’ for beginners?
Within several minutes.
What should trainers prioritize before adding speed and load to workouts?
Movement proficiency
What should athletes and trainers focus on before adding speed and load?
Movement proficiency
This focus is essential for developing proper technique.
