Running head: PROS Principle for CrossFit

PROS PRINCIPLES FOR

CROSSFIT PROGRAMMING
NESTOR F. CORIS II
PURDUE UNIVERSITY GLOBAL
 PROGRESSION

• INTENSITY AND DURATION

• DURATION
• INCREMENTAL STAGES
 REGULARITY

• CONSISTENCY
• THREE AND FIVE TIMES A WEEK - GUIDELINES
• SLEEP AND NUTRITION – IN ORDER TO GIVE MYSELF THE BEST CHANCE AT
PERFORMING WELL.
 OVERLOAD

• EXCEEDING THE NORMAL DEMANDS THE BODY GOES THROUGH

• HEART RATE TRAINING
• FACTORS THAT AFFECT OVERLOAD:
• AGE
• WEIGHT
• OVERALL LEVEL OF FITNESS
 SPECIFICITY

• GOALS
• PURPOSE – WHY ARE YOU TRAINING IE. MARATHON, BODY BUILDING
COMPETITION, SWIM MEET, MILITARY PHYSICAL FITNESS TEST, ETC.
• DATA SHOULD BE MEASURABLE IN ORDER TO MANIPULATE YOUR TRAINING TO
MEET GOALS.
 AEROBIC

• INCREASE THE DURATION OF WODS FROM WHILE DECREASING WEIGHT IN ORDER TO

MAINTAIN A SUSTAINABLE RPE. (TYPICALLY, A HEART RATE OF 150 -160).
• INCLUDE SINGLE MODALITY HIIT WORKOUTS TO OFFSET WODS IE. SPRINTS, ERG OF
CHOICE.
• INCREASE FROM FIVE TIMES A WEEK TO SIX OR SEVEN TIMES A WEEK. TWO A DAYS ARE
LIKELY TO HAPPEN.
• IN ORDER TO INCREASE MY WORK CAPACITY, THRESHOLD TRAINING WOULD BE
INCLUDED AT LEAST TWICE A WEEK
• IN ORDER TO MAX THE ARMY’S COMBAT FITNESS TEST
 MUSCLE STRENGTHENING

• INCLUDE MORE DEADLIFT VARIATIONS TO MIMIC THE HEX BAR DEADLIFT ON THE ACFT.
• FOR DEADLIFTS ONCE A WEEK WHEN TRAINING AT 80% AND ABOVE TYPICALLY ON THURSDAY.
• SQUAT AND BENCH CAN BE PERFORMED 3 X WEEK DEPENDING ON THE WOD.
• BASED ON PERCENTAGES AND FEEL 80/20. PERCENTAGES ARE ABLE TO GIVE YOU MORE
CONCRETE DATA THAT ARE BASED ON 1RM AND 3RM. FEEL DAYS ALLOWS THE INDIVIDUAL TO
DETERMINE HOW HARD THEY WANT TO PUSH IN THEIR EFFORT. (RECOVERY, MAXING,
FREEDOM.)
• DIMINISHING RETURNS.
• DEADLIFT EVENT IN THE ACFT
 FLEXIBILITY

• INCREASE DURATION OF ROMWOD FROM 20 MINUTES 30 MINUTUES

• INCORPORATE ACTIVE YOGA TO WORK ON STABILIZER MUSCLES.
• OVERLOADING NOT RECOMMENDED FOR FLEXIBILITY – COULD LEAD TO
INJURIES (OVERSTRETCHING THE MUSCLES IN A GIVEN POSE)
• DAILY
• IN ORDER TO DECREASE THE CHANCE OF INJURY AND TO INCREASE CHANCE AT
PERFORMING BETTER.
 REFERENCES

• TRAINING PRINCIPLES. EXRX.NET: EXERCISE PRESCRIPTION ON INTERNET. (N.D.).

RETRIEVED JANUARY 9, 2022, FROM
HTTPS://EXRX.NET/EXINFO/TRAININGPRINCIPLES

• U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES. PHYSICAL ACTIVITY

GUIDELINES FOR AMERICANS, 2ND EDITION. WASHINGTON, DC: U.S. DEPARTMENT
OF HEALTH AND HUMAN SERVICES; 2018.