CrossFit Programming: The Art of Variance

Flashcards covering key vocabulary and concepts from CrossFit programming lectures, focusing on the principle of variance and its practical application in workout design.

Variance

Varying elements over time to maximize the development of different fitness capacities.

Average Power Output/Intensity

Metrics affected by variance; optimizing these is a primary goal of varying programming elements.

Loads

The weight or resistance used in movements, categorized as light, moderate, or heavy, as well as unloaded (bodyweight).

Repetitions

The number of times a movement is performed, categorized as low (

Distances

The length of locomotive movements like running or rowing, categorized as low (≤800m), moderate (800m-3200m), or high (>3200m) volume.

Time Durations

The length of the training effort or workout, categorized as very short/sprint (

Movements

The exercises performed in a workout, categorized by modality (Gymnastics, Weightlifting, Monostructural) and function (squatting, hinging, upper- body pressing/pulling, trunk flexion).

Gymnastics

Bodyweight movements without external load.

Weightlifting

Movements involving an external load.

Monostructural

Locomotive and repetitive movements like running or rowing.

Volume

The product of total repetitions and loading, representing the total amount of work completed.

Rep Scheme

The organization of repetitions within a workout, influencing the stimulus (intensity vs. stamina).

Stamina

The ability to sustain effort, often developed through higher repetition schemes.

Metabolic Pathways

The energy systems used by the body during exercise; varying time domains helps develop different pathways.

Outlier Workouts

Workouts that fall outside the typical 5- 20 minute time domain, such as very short sprints or long endurance efforts.

Workout Scheme

The number of movements present in a workout (single modality, couplet, triplet, chipper).

Couplet

A workout with two movements.

Triplet

A workout with three movements.

Chipper

A workout with several movements that typically do not repeat.

Workout Priority

Generally refers to whether a workout is task-priority or time-priority.

Task-Priority

A workout where the amount of work is set, and the athlete finishes as quickly as possible.

Time-Priority

A workout where the duration is set, and the athlete completes as much work as possible within that time.