CrossFit Foundations

CrossFit is a strength and conditioning system built on constantly varied, functional movements performed at high intensity. The Foundations program introduces the ten physical domains (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy) through a structured 8-week on-ramp.

Weekly Template

Day	Component 1	Component 2	Component 3
Monday	Strength (squat)	Skill	WOD - Couplet
Tuesday	Gymnastics skill	Monostructural cardio	WOD - Triplet
Wednesday	Rest / active recovery
Thursday	Strength (press or pull)	Olympic lift intro	WOD - AMRAP
Friday	Strength (hinge)	Skill	WOD - For Time
Saturday	Long aerobic WOD (partner)
Sunday	Rest

Landmark WODs (Benchmark Workouts)

CrossFit tracks fitness through named benchmark workouts. Key ones introduced in Foundations:

WOD	Format	Movements
Cindy	20-min AMRAP	5 pull-ups, 10 push-ups, 15 air squats
Fran	For time	21-15-9 thrusters (43 kg) + pull-ups
Grace	For time	30 clean-and-jerks (61 kg)
Helen	3 rounds for time	400 m run, 21 KB swings, 12 pull-ups
Murph	For time	1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run

Rep Schemes for Strength Components

Scheme	Application
5x5	Linear strength (squat, press, deadlift)
3-3-3-3-3	Wave loading, heavier than 5x5
EMOM 10 (2 reps)	Technique-focused Olympic lifts
3x8-12	Accessory / gymnastics volume

Scaling Principles

• Rx: Prescribed weight and movement standard
• Scaled: Reduced load, reduced range, or movement regression
• Beginner: High regression - banded, bodyweight, or reduced volume

The rule: choose a scale that allows the intended metabolic stimulus (e.g., Fran should take 3-8 min, not 20 min).

Ten Physical Domains Addressed

Cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy.

WOD programming intentionally rotates emphasis across all ten. No single domain is isolated; most WODs develop 3-5 simultaneously.

CrossFit GPP base for sport-specific carry-over. For pure strength, see texas_method or 5_3_1. For Olympic lifting emphasis within CrossFit, see catalyst_12_week.