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Dan
Dan Sullivan holds a BA in Communications, Psychology, and Business Economics as well as a Masters Degree in Exercise Physiology. He is a certified Crossfit instructor in addition to being a Certified Personal Trainer by the National Academy of Sports Medicine, and has worked in the fitness industry since 1998.
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Programming for Crossfit

by: Dan Sullivan

Once we have an understanding of the roles played by metabolic conditioning, body weight exercise, weightlifting and throwing we can then devise a training program that is inclusive of each of these elements. Obviously, nutrition is taken care of outside of training and sport is the expression and application of what training has accomplished. So the focus is on incorporating these other factors into a comprehensive strength and conditioning routine.

CrossFit considers routine the enemy. Routine suggests predictable and specific and this runs contrary to CrossFit’s emphasis on constant variation. CrossFit defines its programming as emphasizing constantly varied, functional movements done at a high intensity. In CrossFit, one must be prepared for both the unknown and unknowable. However, this does not suggest that CrossFit’s programming lacks a specific rationale. In fact, CrossFit strives to put forth a regimen that allows for all the variance imaginable while still addressing all of the elements necessary for comprehensive fitness. The CrossFit strength and conditioning template allows for enough variation in mode, exercise, metabolic pathway, rest, intensity, sets, and reps that it is mathematically possible to never repeat a single CrossFit workout in a lifetime. At the same time, this template offers enough structure to ensure adequate development of one’s fitness. It is a perfect blend of structure and flexibility in programming, incorporating the textbook theory with the real world application.

There are two formulas followed for a CrossFit program, three-days-on, one-day-off or five-day-on, two-day-off. Although CrossFit has committed to the three-day-on, one-day-off formula on the main site, it has acknowledged that many people cannot train on weekends and must follow a neater, more consistent schedule. CrossFit employs three modalities across all its training – metabolic conditioning (“cardio”), gymnastics (body weight exercises), and weightlifting (Olympic and powerlifting). The specific exercises are chosen based upon functionality, neuroendocrine response, and impact on the body.

Using the three-day-on template for 3 cycles – days 1, 5, 9 use one exercise, while days 2, 6, 10 utilize two exercises, and days 3, 7, 11 use three or more exercises. The five-day-on template incorporates one exercise on days 1 and 5, two exercises on days 2 and 4 and three plus exercises on day 3. Single exercise days focus on long slow endurance work (aka cardio) and heavy weight low rep weightlifting. Two exercise days are often couplets repeated for several rounds (aka sets). Intensity is dictated by pace, load, reps and their combination and work to rest intervals must be managed. When using 3+ exercise days the goal is often completion of as many cycles of the specific exercises as possible in the allotted time. The combined elements are challenging due to their fast paced repetition, but are individually manageable.

In the end this may not be the perfect template or the way it is implemented in each CrossFit affiliate, but is does a more than adequate job of incorporating all the variance needed within a structure that can be readily implemented. Give it a try!





CATEGORY: Training