How to make a CrossFit program

Gepubliceerd op 3 juni 2020 om 11:20

Identifying the starting point


Before training, it is smart to identify the point on which you will build on. You can look if there is a solid foundation and if there are no holes inside. You should NEVER build where there is no solid foundation, you will not immediately notice it but future progress will be compromised. Your build house will fall with the slightest wind blow. Make sure you have triple checked the basics. 


When you know the starting point you can make solid choices about ways of training. You can guarantee the safety of the program and you can train according to progressive principles. 




Of course in group settings, it can be a bit different but coaches should still look at the level of fitness of their clients.


Identifying the goal/endpoint.


For the road to be painted one should know where they are headed to, although the goal would probably to be a better CrossFitter, the sports toolkit is too large to just ´do everything´ if you consider the entire background of gymnastics, weightlifting, powerlifting, strongman, plyometrics should be included.


There would simply not be enough time to do everything of every sport so people have to choose what level they consider themselves and which exercises should be included inside the program.


The goal should be inside the individual’s reach, for example, if you are not able to do a single pull up and you want to learn the muscle up in 8 weeks the goal is not in your reach and should be reconsidered.


make a daily split


The daily split is according to the individual’s capabilities and level of fitness. Advanced athletes tend to recover slower due to the ability to express more effectively. Their CNS need more time to recover than the beginner due to the beginner having more limiting factors like stability, mobility, coordination hindering expression. A strength type protocol that incorporates this would look a bit like:


The beginner can do certain movements more frequent because they usually need less time to recover from it. The advanced athlete needs more time to effectively recover from a good expression of the movement pattern.




Inside steps one and two, individuals have got to know the endpoints of the road that will be painted via the usage of the program. According to the data inside step one, some things have a bigger priority than others. 


For example: if an individual’s shoulder mobility is lacking and they want to be better at kipping pull-ups, they should prioritize shoulder health in the program. 


But also inside a training day priorities should be seen:


If an individual needs to be better at performing kipping pull-ups it should be near the start of the training day to ensure that the goal is accomplished and not compromised by tiredness at the end of the session.




Make sure to work according to periodization principles like:



  • skill training
  • high volume x low intensity (low resistance)
  • low fatigue
  • balance out strength
  • easy aerobic workouts



  • lower volume x higher intensity
  • higher fatigue
  • skills under slight fatigue
  • faster aerobic workouts
  • anaerobic interval sprints



  • taper
  • refine
  • maintain
  • high-intensity x even lower volume



  • testing
  • maintain
  • intensity and volume according to functional demands



  • debrief 
  • assess
  • evaluate
  • long easy aerobic work
  • low-intensity x low volume
  • skill work

Time spend in these phases depends on the individual. However, most beginners should spend a lot of time in accumulation before moving onwards and consider periodized training.



Now you need to act upon this information, I can not give exact templates simply because it is not realistic. Coaches should look at their clients when programming, athletes should look at themselves when programming. Look at what they need to perform at their functional task.


If all this stuff is too much to swallow then give us a mail and we´ll help you with it. Most people read a blog like this and implement it in their programming they write for themselves. But most people write their program when they arrive at the gym, then it will be very difficult to use these principles. Usually, you see these people with big imbalances as they tend to forget to do certain exercises and then all of a sudden remember them and implement them again. We write individual weakness biased programs, standard specific programs to fix weaknesses, individual design programs and more. 

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