How To Make a CrossFit Workout: A Comprehensive Guide to Intentional Programming
- Harry Smith
- Dec 9, 2020
- 12 min read
Updated: Jun 9
Building your own CrossFit workout requires thought and purpose, transforming a random collection of exercises into a powerful tool for your fitness journey. This comprehensive guide will equip you with the knowledge to craft CrossFit workouts that are not only effective but also perfectly tailored to your goals and resources. Get ready to design WODs you'll genuinely love – and dominate!
The Art of CrossFit Workout Design: Fundamental Principles
Crafting an effective CrossFit workout isn't just about throwing movements together; it's about intentional design. Before you even think about reps or weights, you need to consider a few core principles that will shape your entire session.
1. Defining Your Workout's Purpose: What's the Goal?
Every time you step into the gym or your CrossFit box, you should have a clear "why" for your workout. While the overarching goal of CrossFit is "fitness," each individual workout contributes to that goal in specific ways.
CrossFit famously defines fitness across 10 General Physical Skills:
Cardiovascular and Respiratory Endurance: The ability of body systems to gather, process, and deliver oxygen.
Stamina: The ability of body systems to process, deliver, store, and utilize energy.
Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility: The ability to maximize the range of motion at a given joint.
Power: The ability of a muscular unit, or combination of muscular units, to apply maximal force in minimum time.
Speed: The ability to minimize the time cycle of a repeated movement.
Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
Agility: The ability to minimize transition time from one movement pattern to another.
Balance: The ability to control the placement of the body's center of gravity in relation to its support base.
Accuracy: The ability to control movement in a given direction or at a given intensity.
A well-rounded CrossFit program ensures you touch upon all these elements throughout your training week or block. However, for any single workout, you might choose to bias your focus.
Specialising Your Training: If you want to hone in on specific skills, look to methodologies from sports that specialise in those areas.
For example:
Strength & Power: Incorporate principles from powerlifting or Olympic weightlifting, such as heavy lifts with lower repetitions and ample rest (e.g., 5x5 back squat or building to a heavy single snatch).
Speed: Borrow concepts from sprint training, focusing on short, maximal efforts with full recovery.
Endurance & Stamina: Look to running or rowing programming, emphasizing longer time domains and consistent pacing.
Balance & Coordination: Integrate gymnastic drills, single-leg work, or complex barbell cycling.
By identifying the primary purpose of your workout, you can select movements, rep schemes, and time domains that directly contribute to that goal.
2. Understanding Energy Systems: Fueling Your WOD
The intensity and duration of your workout will dictate which of your body's three main energy systems it relies on.
Understanding these is key to designing effective CrossFit workouts that target specific physiological adaptations.
The Phosphagen (Alactic) System: This system provides energy for very short, powerful bursts of activity (typically 0-10 seconds). Think heavy lifts, short sprints, or a maximum effort jump. Workouts targeting this system are usually low rep, high intensity, with long rest periods to allow for full recovery (e.g., a 1-rep max back squat, or 3 rounds of 3 power cleans with 3 minutes rest).
The Glycolytic (Lactic Acid) System: This system kicks in for moderate to high-intensity efforts lasting from roughly 10 seconds to 2-3 minutes. This is your "anaerobic" engine, producing energy quickly but also accumulating lactic acid. Many classic CrossFit workouts live in this domain (e.g., a "Fran" type workout, or an EMOM with burpees).
The Oxidative (Aerobic) System: This system provides energy for sustained, lower-intensity activities lasting longer than 2-3 minutes, requiring oxygen. It's crucial for longer metcons and repeated efforts. Workouts focusing on this system often involve longer time domains (15+ minutes) with cyclical movements or lighter loads (e.g., a 5km run, or a 20-minute AMRAP with light weights).
For well-balanced fitness, your overall training block (a week or a few weeks) should include workouts that challenge all three energy systems.
3. Strategic Muscle Activation & Movement Selection
Once you know your workout's purpose and which energy system to target, you can begin to select movements. Consider which muscle groups you want to challenge and how to ensure a balanced, effective workout.
Muscle/Movement Specific Focus: If your goal is to improve a specific lift (e.g., deadlift strength), your workout might primarily revolve around that movement, perhaps with accessory exercises targeting supporting muscle groups (e.g., Romanian deadlifts, glute-ham raises).
Balanced Muscle Activation (Mixed-Modal Workouts): When designing a multi-movement CrossFit workout, avoid "stacking" movements that heavily tax the same muscle groups consecutively, unless that's your specific intent (e.g., to create a high-fatigue environment for a specific muscle group). For example, don't pair heavy thrusters immediately followed by wall balls if you want to maintain intensity, as both heavily tax the shoulders and quads. Instead, aim for variety:
Push/Pull: Pair pushing movements (push-ups, handstand push-ups, thrusters) with pulling movements (pull-ups, rows, deadlifts).
Upper/Lower Body: Alternate between upper body dominant movements and lower body dominant movements (e.g., overhead press followed by air squats).
Cyclical/Gymnastics/Weightlifting: Integrate different modalities to spread the fatigue (e.g., rowing, then burpees, then clean & jerks).
Consider the fatigue each movement imposes and how the workout will call on different muscle groups over time. A good CrossFit workout often strategically combines movements to create cumulative fatigue across the body without completely shutting down one specific area too early.
Practical Considerations for Your CrossFit WOD
Beyond the foundational principles, practical aspects play a crucial role in the feasibility and effectiveness of your self-designed CrossFit workout.
4. Leveraging Your Available Equipment
Equipment access is often your biggest limitation, especially if you're not training in a dedicated CrossFit box.
CrossFit Box Advantages: A typical CrossFit gym offers a wide array of equipment in an open space, allowing you to easily move barbells, kettlebells, rowers, assault bikes, racks, pull-up bars, and gymnastic rings to your area. This versatility allows for highly creative and complex workout designs.
Commercial Gym Challenges: In a commercial gym, equipment might be fixed, or not allowed to be moved. You may also lack access to certain items like GHDs, climbing ropes, or multiple barbells. This necessitates adapting your workout:
Substitute Movements: If you don't have a rower, use a spin bike or treadmill. No pull-up bar? Try bent-over rows with dumbbells or resistance band pull-aparts.
Utilise Available Space: Plan movements that fit the space you have.
Creative Solutions: A heavy backpack can substitute for a sandbag; stairs can replace box jumps.
Always scout your gym's layout and equipment before designing a workout, especially if you're in an unfamiliar setting.
5. Addressing Limitations and Scalability
A truly effective CrossFit workout is one that can be performed by you, regardless of your current capabilities, injuries, or external factors. This is where scalability comes in.
Movement Limitations & Injuries:
Substitutions: If you have a shoulder injury, substitute overhead movements with front squats or deadlifts. If box jumps are an issue, do step-ups.
Modifications: Change the range of motion (e.g., partial squats), or the impact level (e.g., step-ups instead of jumping).
Weight Adjustments: Reduce the weight on barbells, dumbbells, or kettlebells.
Capabilities & Skill Levels:
Scaling Difficulty: For movements like pull-ups, scale to jumping pull-ups, banded pull-ups, or ring rows for beginners. For handstand push-ups, use seated dumbbell presses or pike push-ups.
Rep Schemes: For very challenging movements, reduce the total number of repetitions.
External Factors:
Weather: If you planned an outdoor run but it's raining, pivot to a rower or air bike indoors.
Time Constraints: If you only have 30 minutes, opt for a shorter, higher-intensity workout rather than a long chipper.
Training Partners: If working with others, consider their limitations and adjust weights/movements so everyone can participate effectively.
Always be prepared to modify your planned workout on the fly. A good workout you can complete is better than a perfect one you can't.
Mastering CrossFit Workout Formats and Structures
Beyond individual movements, the structure of your CrossFit workout dictates the pacing, intensity, and overall stimulus. Understanding these common formats is crucial for effective design.
For Time (FT): Complete a set amount of work (reps, distance, weight) as fast as possible. This format pushes intensity and speed.
Example: "For Time: 21-15-9 of Thrusters and Pull-ups."
AMRAP (As Many Rounds/Reps As Possible): Perform as many rounds or repetitions of a given sequence as possible within a set time limit. This builds work capacity and stamina.
Example: "12-minute AMRAP: 5 Handstand Push-ups, 10 Toes-to-Bar, 15 Wall Balls."
EMOM (Every Minute On the Minute): At the top of each minute, perform a set number of repetitions. If you finish early, you rest until the next minute begins. This format forces consistent pacing and builds mental toughness.
Example: "10-minute EMOM: Odd Minutes - 10 Burpees; Even Minutes - 15 Kettlebell Swings."
Chipper: A long workout consisting of many different movements, typically performed in a sequence where you complete all reps of one movement before moving to the next. Designed for endurance and mental fortitude.
Example: "For Time: 100 Double-Unders, 50 Box Jumps, 40 Wall Balls, 30 Pull-ups, 20 Clean & Jerks, 10 Rope Climbs."
Rounds For Time (RFT): Complete a specified number of rounds of a sequence of movements as fast as possible. Similar to For Time but emphasises completing distinct rounds.
Example: "5 Rounds For Time: 20 Calorie Row, 15 Push-ups, 10 Power Snatches."
Tabata: A high-intensity interval training (HIIT) format consisting of 8 rounds of 20 seconds of work followed by 10 seconds of rest. Extremely effective for anaerobic capacity.
Example: "Tabata Squats (8 rounds of 20s work / 10s rest)."
Choosing the right format will depend on your workout's purpose. For example, if you want to push strength, a "For Time" might not be ideal, whereas an EMOM or a specific rep scheme with rest periods would be better.
Before and After the WOD: Warm-up, Cool-down, and Recovery
A well-designed CrossFit workout extends beyond the main conditioning piece. Proper preparation and post-workout care are crucial for performance, injury prevention, and long-term progress.
The Essential Warm-Up: Never skip your warm-up! A thorough warm-up prepares your body for the specific demands of the workout. It should:
Increase Heart Rate and Core Temperature: Light cardio (rowing, cycling, jumping jacks).
Mobilise Joints: Dynamic stretches and mobility drills targeting the movements in the WOD (e.g., hip circles for squats, arm circles for presses).
Activate Muscles: Light bodyweight exercises to engage prime movers (e.g., air squats, push-ups).
Specific Warm-up: Practise the actual movements from your workout with light weight or reduced intensity.
The Crucial Cool-Down: A cool-down helps your body transition from an intense state back to rest, aiding in recovery and flexibility. It should include:
Light Cardio: A few minutes of low-intensity work (e.g., walking, slow rowing) to gradually lower your heart rate.
Static Stretching: Hold stretches for 20-30 seconds, focusing on major muscle groups used in the workout.
Foam Rolling/Myofascial Release: Address tight spots and aid in muscle recovery.
Ongoing Recovery: Remember that recovery extends far beyond the immediate post-workout window. Prioritise consistent good sleep, adequate nutrition (as discussed in our Hyrox Nutrition Guide, which applies broadly to functional fitness), and sufficient rest days throughout your training week.
Tracking Your Progress and Setting Goals
You can't manage what you don't measure. In CrossFit, consistently tracking your workouts is fundamental to understanding your progress and staying motivated.
Log Everything: Record the date, the workout (including all movements, reps, weights, and modifications), your time or score, and any relevant notes (how you felt, specific challenges, personal bests).
Identify Trends: Over time, your log will reveal patterns. Are you getting faster on certain movements? Lifting heavier? Improving your capacity in longer workouts?
Set SMART Goals: Use your data to set Specific, Measurable, Achievable, Relevant, and Time-bound goals. Instead of "get stronger," aim for "add 10kg to my back squat 1RM in 12 weeks."
Celebrate Milestones: Recognise and celebrate your progress, no matter how small. This reinforces positive habits and keeps you engaged.
Many apps and online platforms are available for tracking CrossFit workouts, but a simple notebook or spreadsheet works just as well.
Putting It All Together: Example CrossFit Workouts
To illustrate the principles discussed, here are a few example CrossFit workouts you can design, targeting different purposes and energy systems.
Remember to always warm up properly beforehand and cool down afterward!
1. Strength & Power Bias (Alactic System Focus):
Purpose: Build maximal strength in the Clean & Jerk.
Workout: Every 2 minutes for 10 minutes (5 sets):
1 Clean & Jerk (build to a heavy single for the day)
Rest 3 minutes between sets, then finish with:
5 x 3 Back Squats (moderate weight, focusing on speed out of the bottom)
2. Glycolytic Grind (Anaerobic Capacity):
Purpose: Improve capacity for repeated high-intensity efforts.
Workout: For Time, with a 10-minute time cap:
21-15-9 reps of:
Thrusters (42.5kg / 30kg)
Toes-to-Bar
Scale weights or movements (e.g., knees-to-elbows for T2B) as needed.
3. Endurance & Stamina (Oxidative System Focus):
Purpose: Build aerobic capacity and mental fortitude over a longer duration.
Workout: 30-minute AMRAP:
400m Run
15 Kettlebell Swings (24kg / 16kg)
12 Push-ups
Focus on consistent pacing, don't redline early.
4. Hybrid Skill Development (Mixed-Modal):
Purpose: Improve gymnastic strength, pulling endurance, and cardiovascular fitness.
Workout: 3 Rounds For Time:
5 Strict Pull-ups
10 Burpees over the Rower
15 Calorie Row
Scale pull-ups to banded or jumping as necessary.
Structuring Your Training Week: Programming Beyond the WOD
While designing individual CrossFit workouts is essential, true progress and long-term health come from how those workouts fit together within your training week, month, and year. This concept is known as programming or periodization – deliberately planning your training to elicit specific adaptations and avoid overtraining or plateaus.
Why a Structured Week Matters:
Balanced Development: Ensures you consistently hit all 10 general physical skills, energy systems, and muscle groups over time, preventing imbalances.
Progressive Overload: Allows for a gradual increase in challenge, which is necessary for continued strength and fitness gains.
Injury Prevention: Strategically placing rest days and varying intensity helps your body recover adequately, reducing the risk of overuse injuries.
Avoiding Burnout: Prevents mental and physical fatigue by providing planned recovery and variety.
Peak Performance: Helps you build towards specific goals or competitions by timing peak intensity and volume appropriately.
Key Considerations for Your Weekly Program:
Frequency: How many days per week will you train CrossFit? (e.g., 3 days on/1 day off, 5 days on/2 days off).
Modality Distribution: Aim for a balance of weightlifting, gymnastics, and monostructural (cardio) elements throughout the week. Avoid having too many heavy lifting days back-to-back, or too many long, grinding workouts.
Intensity & Volume Cycling: Vary the intensity and volume of your workouts. You shouldn't hit a "max effort" every day. Some days might be heavy, some lighter, some longer, some shorter.
Rest Days: Crucial for recovery and adaptation. Use them for active recovery (light walks, mobility) or complete rest.
Skill Development: Dedicate time in your week, often before the main WOD, to practice specific skills you want to improve (e.g., double-unders, muscle-ups, handstand walks).
Example of a Balanced Training Week Concept:
Monday: Heavy lifting focus (e.g., Back Squat), followed by a shorter, intense conditioning piece (glycolytic).
Tuesday: Gymnastics skill work, followed by a longer, moderate-intensity workout (oxidative).
Wednesday: Active Recovery or Rest Day.
Thursday: Olympic Weightlifting focus (e.g., Snatch or Clean & Jerk), followed by a medium-length, mixed-modal WOD.
Friday: Gymnastics strength or skill practice, followed by a longer, chipper-style workout (oxidative/stamina).
Saturday: Partner WOD or Hero WOD (higher volume/intensity, often a longer "test").
Sunday: Active Recovery or Rest Day.
While following established CrossFit programming is excellent, understanding these principles empowers you to adapt them or even create your own multi-day plan for specific objectives.
CrossFit Nutrition and Hydration: Fueling Your Performance
Your performance in CrossFit workouts, and your ability to recover and adapt, are fundamentally tied to what you eat and drink. Nutrition is your fuel, recovery aid, and long-term health foundation. It's often said, "You can't out-train a bad diet," and in CrossFit, this couldn't be more true.
Key Nutritional Pillars for CrossFitters:
Adequate Calorie Intake: CrossFit is energy-intensive. You need enough calories to support your training, recovery, and daily life. Undereating can lead to fatigue, poor performance, muscle loss, and increased injury risk.
Macronutrient Balance: Focus on a balanced intake of:
Carbohydrates: Your primary fuel source for high-intensity CrossFit workouts. Prioritise complex carbs (oats, rice, potatoes, whole grains) for sustained energy, and simpler carbs (fruit, sports drinks) around workouts for quick fuel.
Protein: Essential for muscle repair, growth, and recovery. Aim for 1.6-2.2 grams of protein per kilogram of body weight, distributed throughout the day. Sources include lean meats, fish, eggs, dairy, legumes, and protein supplements.
Healthy Fats: Crucial for hormone production, nutrient absorption, and overall health. Include sources like avocados, nuts, seeds, olive oil, and fatty fish.
Micronutrient Density: Don't just count macros; ensure you're getting a wide array of vitamins, minerals, and antioxidants from whole, unprocessed foods. Load up on fruits, vegetables, and varied protein sources.
Pre-Workout Fueling:
2-3 hours before: A balanced meal with complex carbs, lean protein, and some healthy fats (e.g., chicken and rice with vegetables).
30-60 minutes before (optional): A small, easily digestible carb source (e.g., banana, rice cakes, small smoothie) for an immediate energy boost, especially if your last meal was a while ago.
Intra-Workout Hydration & Fuel (for longer WODs):
For workouts exceeding 60 minutes or those with high volume, consider sipping on an electrolyte-rich drink or a carb-based intra-workout supplement to maintain energy levels and prevent dehydration.
Post-Workout Recovery:
Within 30-60 minutes of finishing your WOD, consume a meal or snack rich in carbohydrates and protein. This helps replenish glycogen stores and kick-starts muscle repair. Aim for a 2:1 or 3:1 carb-to-protein ratio (e.g., protein shake with fruit, chicken and sweet potato).
The Importance of Hydration:
Proper hydration is critical for performance, temperature regulation, nutrient transport, and joint health.
Consistent Intake: Don't just drink when you're thirsty. Sip water throughout the day.
Before, During, and After Training: Increase your water intake significantly around your workouts. Consider adding electrolytes to your water, especially during intense sessions or in hot environments.
Listen to Your Body: Urine colour (light yellow is good) is a simple indicator of hydration status.
Treat your nutrition and hydration with the same dedication you give your training. When combined, they create a powerful synergy that will unlock your full CrossFit potential.
Happy WODing!
Building your own CrossFit workout is a rewarding skill that deepens your understanding of fitness and empowers you to take control of your training. By considering your purpose, energy systems, muscle activation, equipment, and limitations, you can design effective, engaging, and personal WODs that drive real progress.
I hope this comprehensive guide on how to create a CrossFit workout for yourself has proved useful. Remember to always prioritize safety and listen to your body. Now, go forth and create!
Comments