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Old 03-25-2014, 11:34 AM   #1
Jim Andrews
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Is this how all Crossfit boxes work?

Just curious if this is the generally the standard for crossfit classes

2-4 mins
light warmup (400m run, 400m row )

3-7 mins
warmup (double or triplet: 15 air squats, 15 pushups, 10 pullups for example)

20 mins
strength piece (5x5 squats, 6x3 snatch, 5x3 bench press for example)

5-20 mins WOD, normal crossfit type WOD


I like that format a lot and was curious if there was a name for that type of programming or is that generally how all boxes work?
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Old 03-25-2014, 11:58 AM   #2
Greg Warren
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Re: Is this how all Crossfit boxes work?

Quote:
Originally Posted by Jim Andrews View Post
Just curious if this is the generally the standard for crossfit classes

2-4 mins
light warmup (400m run, 400m row )

3-7 mins
warmup (double or triplet: 15 air squats, 15 pushups, 10 pullups for example)

20 mins
strength piece (5x5 squats, 6x3 snatch, 5x3 bench press for example)

5-20 mins WOD, normal crossfit type WOD


I like that format a lot and was curious if there was a name for that type of programming or is that generally how all boxes work?
This is generally how my box does its programming. The times can change, especially if we have a longer wod. Sometimes the strength/skill piece is just working on the lifts/movements that will be in the wod itself.
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Old 03-25-2014, 08:29 PM   #3
Mark E. Wallace
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Re: Is this how all Crossfit boxes work?

All ? No.

Many? Probably.

Mine? Yes, for the most part, with a few planned exceptions per week.

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Old 03-25-2014, 08:45 PM   #4
Steven Thunander
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Re: Is this how all Crossfit boxes work?

Generally yes, that is the format. Some gyms will specialize in certain areas, such as Oly or Powerlifting. Many gyms will have a light warmup followed by mobility followed by strength/skill then metcon. On longer metcon days they will have warmup, then mobility, then wod.
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Old 03-26-2014, 01:51 AM   #5
Philip Ulf
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Location: København Ø  Denmark
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Re: Is this how all Crossfit boxes work?

Quote:
Originally Posted by Jim Andrews View Post
Just curious if this is the generally the standard for crossfit classes

2-4 mins
light warmup (400m run, 400m row )

3-7 mins
warmup (double or triplet: 15 air squats, 15 pushups, 10 pullups for example)

20 mins
strength piece (5x5 squats, 6x3 snatch, 5x3 bench press for example)

5-20 mins WOD, normal crossfit type WOD


I like that format a lot and was curious if there was a name for that type of programming or is that generally how all boxes work?
Hi Jim.

A lot of established Boxes in the CF-community as well as strength coaches all over the world has already comprised an abundance of great workout cycles. It could be worth the effort to check those out, if you're not sure how you wan't your programming to run.

Besides that, it's really good inspiration - check out crossfitinvictus.com for instance. Three seperate workoutblogs that function tremendously in conjunction with each other.

Best of luck to you.
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