Crossfit programming With COMPLETE SOLUTIONS.
Articulate the goal of crossfit programming - Answer - To increase fitness and GPP by blending structure and
vc
flexibility
Define and give examples of the three major movement modalities - Answer - M=metabolic conditioning or
vc
"cardio" to build stamina: run, bike,swim, row, jump rope
G=gymnastics, body weight exercises to improve body control; air squats, pull up, push-ups; sit-ups
W=weightlifting, powerlifting and Olympic lifts to increase strength and power; deadlifts, cleans, snatch
Define and give examples of common workout formats (i.e scheme and priority) - Answer - Scheme- vc
-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 or individual elements
Priority- is task or time based
identify the factor that can be varied, which are the most important factors - Answer - Variance in programming
vc
movements,load, and time are the most important. Variance can also be achieved by modifying rest, intensity,
reps, duration, and rounds
how to apply variance to workouts - Answer - Changing of modalities or workout structure applies variation to
vc
exercise programming
Demonstrate an understanding of movement functions - Answer - Movement functions default: move a large load
vc
over a long distance quickly; high power output.
3 categories 1) mono structural-row,bike,swim,
2)gymnastics-air squats, push-ups, sit-ups, pulls ups 3) weightlifting - dead lift, overhead presses, cleans
Articulate the goal of crossfit programming - Answer - To increase fitness and GPP by blending structure and
vc
flexibility
Define and give examples of the three major movement modalities - Answer - M=metabolic conditioning or
vc
"cardio" to build stamina: run, bike,swim, row, jump rope
G=gymnastics, body weight exercises to improve body control; air squats, pull up, push-ups; sit-ups
W=weightlifting, powerlifting and Olympic lifts to increase strength and power; deadlifts, cleans, snatch
Define and give examples of common workout formats (i.e scheme and priority) - Answer - Scheme- vc
-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 or individual elements
Priority- is task or time based
identify the factor that can be varied, which are the most important factors - Answer - Variance in programming
vc
movements,load, and time are the most important. Variance can also be achieved by modifying rest, intensity,
reps, duration, and rounds
how to apply variance to workouts - Answer - Changing of modalities or workout structure applies variation to
vc
exercise programming
Demonstrate an understanding of movement functions - Answer - Movement functions default: move a large load
vc
over a long distance quickly; high power output.
3 categories 1) mono structural-row,bike,swim,
2)gymnastics-air squats, push-ups, sit-ups, pulls ups 3) weightlifting - dead lift, overhead presses, cleans
