Complete Guide: CrossFit Training Program, Techniques, and Injury Prevention
1. Fundamental Principles of CrossFit
🔹 Definition and Objectives
- Functional movements: squats, pull-ups, deadlifts, etc.
- Constant variety: no two workouts are the same.
- High intensity: maximum effort over short durations.
🔹 Training Formats
| Format | Description | Objective |
|---|---|---|
| AMRAP (As Many Rounds As Possible) | Repeat a circuit as many times as possible in a set time | Endurance and intensity |
| EMOM (Every Minute On the Minute) | Perform exercises every minute for a defined period | Consistency and pacing |
| For Time | Complete work as quickly as possible | Performance and speed |
| Chipper | Complete a long sequence of exercises | High volume and endurance |
2. CrossFit Training Program
🔹 Weekly Schedule Example
| Day | Focus | Workout Example |
|---|---|---|
| Monday | Weightlifting + Metcon | Back squat + AMRAP 12 min (burpees, pull-ups, box jumps) |
| Tuesday | Gymnastics + Cardio | Handstand push-ups + Rowing intervals |
| Wednesday | Strength + Endurance | Deadlifts + EMOM 15 min (clean & jerk, double unders) |
| Thursday | Rest or Mobility | Foam rolling, active stretching |
| Friday | Long WOD | For Time 20 min (kettlebell swings, lunges, running) |
| Saturday | Skills + Sprint | Muscle-ups + short sprints |
| Sunday | Rest | Yoga, active recovery |
3. Essential Techniques and Movements
🔹 Weightlifting
- Squats: air squat, back squat, front squat, overhead squat.
- Deadlifts: lower body and core strengthening.
- Olympic lifts: clean & jerk, snatch.
🔹 Gymnastics
- Pull-ups & Variations: strict, kipping, butterfly.
- Handstand push-ups: balance and shoulder strength.
- Toes-to-bar: core stability and control.
🔹 Cardio & Plyometrics
- Rowing & Assault Bike
- Burpees & Box Jumps
- Double Unders
4. Injury Prevention and Recovery
🔹 Warm-Up and Mobility
- 5 min of light cardio (rower, jump rope).
- Joint mobility drills: hip rotations, wrist circles.
- Muscle activation: band pull-aparts, weighted squats.
🔹 Strength Work for Injury Prevention
- Core training: plank, dead bug, hollow hold.
- Shoulder strengthening: YTWs, band external rotations.
- Lower back protection: hip thrusts, bird dogs.
🔹 Recovery Strategies
- Foam rolling and self-massage after workouts.
- Hydration and proper nutrition.
- 7-9 hours of quality sleep per night.
- Deload weeks every 6-8 weeks to prevent overtraining.
💡 With this program, you have the foundation to improve in CrossFit while staying strong and injury-free. 🔥 Need a personalized plan or specific exercises? 💪