How To Build Your Own CrossFit Program

If you want to Build your own CrossFit program, This is not as difficult as you might think, and yet there are many people who have problems with creating the right plan for them.

There are some people who buy CrossFit programs or templates at exorbitant prices, and sometimes it may not serve their interests because there are many trainers, not all of them, but many of them aim to sell these tables and they do not care about the quality or the results.

So, in this post, we will try our best to help you develop the best CrossFit program for free, and we will try to answer most of the questions related to this matter, continue below.

What should you focus on to build your own CrossFit Program?

The main reason why many beginners start their journey with failure is the wrong start.

If you do not take the important points into account and do not have the right plan, you may not succeed in setting your own CrossFit program, and it is important to have a Template and to have a schedule for a whole month in advance.

In order to develop the right program for CrossFit, you must focus on four things first.

1- The Cycle Focus:

The cycle is something that will keep you always going according to the schedule, meaning that you will be able to follow certain activities regularly.

Many gyms set a cycle for 6 months or several weeks that includes most of the activities that they will do during that entire period, and their schedule is based on the performance of these activities and they put some developments after a period of time.

It is better to rely on 3 specific activities because they are easy to run throughout the week, especially since CrossFit exercises often follow 3 consecutive days and one day of rest.

It is also desirable that these activities you should focus on are of the type of HIIT, Barbell Cycling and Gymnastics.

• Barbell Cycling : First, start with light weights, or weights that you can handle easily, you must also know your abilities in lifting weights and how long you can withstand and the number of repetitions you do, because you will aspire to do more than that in the coming days.

• Gymnastics : It doesn’t matter how much weight you lift or how fast you are in metcon. If you can’t do a muscle-up or pull-up you’ll be standing in front of the rings and expend a lot of energy, so gymnastics is an activity that you should focus heavily on.

• HIIT : High-intensity interval training is one of the activities that you should incorporate into your program. As for how you are going to do the exercises, it is up to you. You can train for 50 seconds and take 10 seconds to rest or train for 3 minutes and rest for 2 minutes.

2-The Cycle Length :

How long the length revolves around is up to you as well, but it’s best to have a schedule of 10 to 12 weeks, and you may be able to make it up to a year if you like.

You must test yourself during the first week and the last week, for example, you will do high-intensity exercises, weight lifting and gymnastics during the first week, then you will do the same exercises in the same way during the last week and this will be like a test, you can notice the things that you do well with in their performance and the speed with which you complete the exercises and repetitions, then you will get to know the things that still pose a problem for you that you should focus more on.

Example of test : if you want to test yourself in Barbell cycling then try to figure out in 3 minutes time frame how many Power Cleans can you do at 50 or 60 pounds

3- The Cycle Consistency :

Here comes the stage of consistency, the schedule depends on this matter a lot, and the first thing you should do is to set a schedule for the days of the week over the period that you will stick to with the CrossFit 10 to 12 week schedule.

You should mark the days when you will not exercise, for example the days when the fitness center is closed or holidays if they are closed and weekends as well, you should put a schedule of days from Monday to Friday, these are the days that you will commit to doing exercises.

So it is important before you start anything that you should set a schedule that you can stick to and that suits you well, many people suffer from lack of time because of work or something else, so you should avoid missing out on exercises so that the plan does not fail.

The CrossFit table will be like this:

Monday: Barbell Cycle 

Tuesday: Gymnastics

Wednesday: HIIT

Thursday: Rest

Friday: Barbell Cycle

Saturday: Rest

Sunday: Rest

Monday: Gymnastics

Tuesday: HIIT

Choosing the days that are right for you is up to you too. You can follow a schedule like this, or you can focus on one of the activities you want to adjust to.

For example, you can focus on gymnastics twice a week and focus on intermittent exercises and weight lifting once for each one.

And in order to set some challenges, you can choose the days in which you will do some wods, combining intermittent exercises, lifting weights and gymnastics.

Discover here 25 wods for beginners.

4- Metcons and Strength :

Strength and Metcon are essential exercises that you should incorporate into your program. You should do Strength and Metcon exercises during most of the classes.

Why are Strength and Metcon training important in the CrossFit plan?

Mostly, metcon exercises combine strength and conditioning of the heart, and also sometimes include aerobic and anaerobic exercises. 

The metcon system stands for conditioning metabolic metabolism, and since it targets the heart and vessels, this increases the heart rate and generally works to develop the general level of physical fitness. And this is what you need in CrossFit exercises.

Examples of some strength and metcon exercises:

Metcon exercises: Toes to Bar – Burpees – Box Jumps – Double Unders – Sit Ups – Kettlebell Swings – Wall Balls – Squats – Pull Ups

Strength exercises: Plate Chops – Back Squats – Chest Flies – Bicep Curls – Tricep Dips – Overhead Press …

These were the four main points that you should rely on in order to develop the best CrossFit program. We cannot explain all the points in detail, but we will address each point in the upcoming posts. The important thing is to start your journey with CrossFit according to these points.

How many days a week should you do CrossFit ?

It depends on the level of physical fitness that you have, if you have not exercised before, you may have to start this way: a day to exercise and a day to rest, or a day to exercise and two days to rest.

And if you have previously exercised and have some fitness, you can start like this: two consecutive days of exercise and one day of rest, or you can apply the true CrossFit plan, which is: 3 days of exercises and one day of rest, then 3 days of exercises and one day of rest.

Is CrossFit good for weight loss ?

As it is known, CrossFit is a form of high intensity positional training, where the body burns many calories during each exercise session and this activity focuses on the full range of fitness.

And in a study conducted by specialists on some participants who had 3 months of experience in CrossFit exercises, and the purpose of the study was to check the energy balance during one week of training, the result was that the participants burned more than 600 calories during a 72-minute training session At a rate of more than 2,700 calories per week, the results of the study indicated that spending this number of calories per week can lead to weight loss.

Is this CrossFit program suitable for beginners ?

It depends on the way you started, if your start is wrong and you are not doing the exercises correctly, you will inevitably get injured.

Otherwise, CrossFit is somewhat suitable for beginners, but only if they start slowly, and there are many CrossFit centers that integrate beginners into CrossFit programs that are less intensive and easy and have a good starting point.

You can also find 25 modified CrossFit Wods for beginners here.

When can you see results from this program ?

Sometimes the concept of results is not clear because following the CrossFit program does not have a single result. Once you reach it, it will be over. It does not work like that, but there are levels starting from 0 to 10, and the transition from 0 to 1 is fast, but the transition from 9 to 10 is much more difficult. For this reason, beginners can get quick results. They may get some fitness within a month, and a significant improvement may appear with the passage of 5 to 6 months.

Can you build your own CrossFit program at home ?

CrossFit requires some equipment and space as well, but this does not mean that you cannot do it at home. There are many exercises that do not need equipment and there are some exercises that need equipment that you can provide at home.

But for me, training alone is not a good idea, especially since CrossFit needs the group to set some challenges and to be motivated.

But if you are the type who prefers solitude you can do it but you still need the guidance of the coaches, so you can join one of the online classes.

What will you need to do CrossFit at home?

Some equipment such as: dumbbells, some weights, an Olympic iron bar, cross-trainers Shoes, you will need a heavy ball, and some hanging rings.

Also, you will need a large area, such as the backyard of the house, that can meet the purpose.

For the you build your CrossFit program at home

For the CrossFit program that you will follow, you can follow the same as mentioned above.

Summary

We dedicated this post so that you don’t spend more money to buy CrossFit programs, all you need is desire and some commitment.

You can build a strong physical fitness without the need for help, you may only need the help of some people who have experience and can help you in performing the exercises correctly and you can take advice from them as well.

Many trainers and fitness centers make it difficult for beginners to lure them to buy their courses or plans, but believe me, if you follow this program that we presented in this article, you will rethink that.

If you liked the post, do not forget to share it with your friends who are interested in build their own crossfit program, and do not forget to comment and share your experiences with us.