Crossfit is tough and everyone wants to be good at the new “Sport of Fitness.” In order to be good at Crossfit you must be well versed in everything. The biggest question people have is “how do I get good at everything?” Well if this seems like a question you have asked the answer is rotation training. The workouts would have 4 components to it; it’s similar to sealfit, which is a Crossfit program for military preparation. The difference from rotation training to sealfit is that the movements of each category will be picked by the athlete. This program is designed for the athlete to work on their weak points.
This would be a daily Crossfit “ROTATION” routine:
First: Power Station:(8-15 minute station)
This station would focus on one Olympic weightlifting movement:
– Cleans, snatches, overhead squats, hang cleans, power jerks, split jerks, or barbell complexes.
Rep Range: Depends on the goals. Certain days you can pick to work up to a max 3 or you can perform 5 sets of 5 reps or EMOM for 8 rounds.
– Fast tempo, not a lot of resting between sets: Remember, you never rest in a Crossfit WOD.
Second Station: Strength Station (8-15 minute station)
The station would last between 8-10 minutes and the movements would focus on one of the following strength movements:
– Bench Press, Overhead Press, Squat Variations, Deadlift Variations:
Note: The tempo needs to be fast. IDEA: One day can be squats and the next day can be overhead press:
(Reps and sets would be based off of the improvements the trainer would want: Example: I would focus on a higher rep range)
3rd Station: Specialty Practice: (8-10 minute station)
This station would focus on practicing the specialties needed for crossfit: Always work on your weak points:
Example: I would work on D/U’s one day, Muscle Ups the next day, and HSPU the next day, then repeat. This station can be longer if needed.
4rth Station: Met Con/Conditioning: (8-15 minute station)
This station can include any type of metcon: Running, rowing, AMRAP.
Total Training time: Between 40- 55 minutes
The first two stations need to be fast tempo, but not WOD fast. Use short rest periods and focus on good technique. The specialty practice station will be a slower tempo focusing on the skills. The fourth station is a WOD performed as fast as possible.
SAMPLE CROSSFIT ROTATION PROGRAM
An example of the training style would be like this: Each day would be different. Day #1 would focus on the snatch for power and day #2 would focus on clean and jerk.
Station #1: Strength: (8 minutes)
Front Squat: 4 sets of 5 (30 sec rest)
Station #2: Power: (8 minutes)
Hang Snatch: 3 sets of 5 (30-45 sec rest)
Station #3: Specialty Practice: (15 minutes)
Double Under Practice (10 minutes)
HSPU (5 Minutes)
Station#4: Metcon: (10 minutes)
10 minute AMRAP of
200 meter run
16 Air Squats
41 total training minutes
Station#1: Strength (8 minutes)
Overhead Press: 4 sets of 5 (30-45 sec rest)
Station#2: Power (8 minutes)
Power Clean: 3 sets of 5 (30-45 sec rest)
Station#3: Specialty (15 minutes)
Muscle Up Practice (10 minutes)
DU’s (5 minutes)
Station #4: Metcon (15 minutes)
FRAN (Any bench mark WOD)
46 total training minutes