CrossFit – Programming Part 2: The Movements



In Part 1 of his lecture on programming (i.e., putting together effective CrossFit training and workouts) in last month’s video article, Dave Castro explained the proper application of the principles of variety and intensity, two out of three of the foundational pillars of CrossFit programming. This month he covers the third, functional movement. The key identifier of what we consider functional movements is that they move large loads over long distances quickly. Exercises that meet this criterion provide the meat of CrossFit workouts you program. These movements can be typed into three broad categories: weight lifting (external object control) gymnastics (i.e. body control movements, including the all-important air squat and other calisthenics) monostructural exercise (running, rowing,



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