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How We Program For CrossFit

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How We Program For CrossFit

"Workout of the Day" Edition

Fun Fact: At Unbound Athletic, we program power cleans on Mondays because it motivates people to start the week strong. And guess what? People who show up on Mondays are more likely to stick with it through Tuesday, Wednesday, and beyond, boosting overall attendance and consistency.

Creating an effective workout routine can be challenging, especially if you’re new to programming. That’s why we follow a proven format used by both our staff and CrossFit.com. Let’s break down the key elements of CrossFit programming.

crossfit individual workout ideas

Key Modalities in CrossFit

  • Single Modality:
    Involves just one movement, like the lifting exercises in GRACE or ISABEL (30 Clean & Jerks or Snatches) or a distance workout (e.g., a 1-mile run). For the average CrossFitter, we recommend these workouts once every 4-5 days to target weak points without overuse.

  • Couplets & Triplets:
    These two- and three-movement workouts are the core of CrossFit, making up about 80% of training sessions. They pair opposite movement patterns to maximize intensity. Workouts like FRAN, JACKIE, and CINDY are examples of couplets and triplets that balance different movements for optimal results.

    Example – FRAN
    21-15-9 reps of:

    • Thrusters (43/30kg)
    • Pull-ups

    This workout combines a squat & push movement (thrusters) with a pull movement (pull-ups) to maintain intensity. The descending rep scheme helps keep you moving even as fatigue sets in.

  • Chippers:
    These are endurance-style workouts with four or more movements. They require you to “chip away” at high rep counts, making them ideal for building endurance. Examples include MURPH and ANGIE. Due to their length and intensity, we suggest programming chippers about once every 7-8 sessions.

Structuring Your Training: Stimulus, Time, and Load

    • Stimulus
      We keep it simple with five main movement patterns:

      • Squat
      • Hinge
      • Midline
      • Pull
      • Push

      Rotating through these patterns day-to-day helps balance out the workload and prevents overuse injuries. For instance, avoid programming push exercises three days in a row to give your shoulders a break.

    • Time & Reps
      The duration and intensity of a workout can vary, but here’s a general guide:

      • Fewer than 30 reps: Under 5 minutes
      • 30-75 reps: 5-12 minutes
      • 75-150 reps: 12-20 minutes
      • 150+ reps: Over 20 minutes

      These guidelines keep workouts consistent but flexible. For example, KAREN (150 wall balls) may break the mold, as elite athletes complete it in under 4:30. Be prepared for outliers!

    • Load
      Balance your workouts with varied loads: bodyweight, light, moderate, and heavy. Most workouts should focus on light and moderate weights, with heavy loads sprinkled in occasionally for strength building.

Group Workout

Building a Balanced Routine

When planning a training cycle, consider the following aspects each day:

Modalities: Single, couplet, or triplet formats

Stimulus: Balancing patterns like pull, push, squat, and midline work

Time Domains: Mixing shorter and longer workouts

Load: Combining bodyweight, light, moderate, and heavy loads

For example, in a 3-day program, Coach Ty observed a need to adjust for the next session:

Add Midline & Squat patterns

Incorporate a mid-range time domain

Introduce a couplet or triplet with a “chipper” feel

Focus on making it fun!

Based on these, he designed the following workout:

5 Rounds

50 Double Unders

Front Squats at descending reps (10-8-6-4-2) with increasing weights:

10 reps @ 40/30kg

8 reps @ 50/35kg

6 reps @ 60/40kg

4 reps @ 70/45kg

2 reps @ 80/50kg

This unique format keeps intensity high with a mix of weights and movements, blending the simplicity of a couplet with the endurance focus of a chipper.

Insights

Understanding BMR, TDEE, and their components empowers you to make informed decisions about your nutrition and lifestyle. Tracking your intake and prioritizing balanced meals help ensure that your efforts support your health goals effectively, without over-relying on exercise to offset poor dietary choices.

Grab our FREE Squat Program

Looking to improve your squat technique and build serious strength? Grab our FREE Squat Program – it’s designed to help you master your form, build power, and see real progress fast. Whether you’re a beginner or looking to refine your skills, this program is the perfect addition to your training routine. Don’t miss out!

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