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CrossFit & Functional Fitness

Class training that keeps improving: choosing a box, scaling movements honestly, logging benchmark workouts, building gymnastics and barbell skills, and preparing for the Open and local competitions.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for CrossFit & Functional Fitness, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🏋️ Fitness & Sport

CrossFit & Functional Fitness

Training in CrossFit or functional fitness classes, tracking benchmark workouts, scaling movements and preparing for in-house or regional competitions.

  1. Choosing a box that fits your week and budget
  2. Pre-start health questionnaire and training history
  3. Completing the box's on-ramp or fundamentals course
  4. Workout formats and whiteboard vocabulary
  5. Scaling map for the core movements
  6. Starter benchmark set of three workouts
  7. Starting maxes for percentage-based strength days
  8. Whiteboard score and personal record log
  9. Shoes, jump rope and grips for class
  10. Weekly class schedule and attendance target
  11. Sunday review of the class week
  12. Previewing the workout the night before
  13. Quarterly benchmark retest rotation
  14. Weakness list and short accessory finisher
  15. Hand care and rip prevention routine
  16. Fuelling and hydration around class times
  17. Monthly movement focus rotation
  18. Quarterly check-in with a coach
  19. Kit wear check and replacement
  20. Double-unders from singles to unbroken sets
  21. Kipping pull-ups built on a strict base
  22. Linking toes-to-bar in sets of ten
  23. Handstand push-ups from pike to kipping
  24. Light barbell cycling for metcons
  25. Machine calorie pacing on rower, bike and ski
  26. Rope climbs with a reliable foot lock
  27. Wall ball and thruster rhythm
  28. Rep splitting and pacing plans for workouts
  29. Moving one movement from scaled to as prescribed
  30. Fixing your weakest fitness domain
  31. Technique-first reset with lighter loads
  32. Class programming versus an individual programme
  33. Longer aerobic pieces for a bigger engine
  34. Membership review at renewal time
  35. First in-house throwdown
  36. Entering the Open and doing the weekly workouts
  37. Partner or team competition with box mates
  38. Preparing for a hero workout such as Murph
  39. Judging at a community competition
  40. Travelling to an away competition
  41. Holding on through a busy season on two classes a week
  42. Coming back to class after a month or more away
  43. Drop-in classes and hotel workouts when travelling
  44. Class substitutions while a joint is being treated
  45. Bringing a training partner through their first month
  46. Competition warm-up and between-event routine
  47. Qualifier season plan for competitive athletes
  48. Leaderboard percentile analysis to choose a focus
  49. Deciding on an entry-level coaching certificate
  50. Heavy lifts inside competition events

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Choosing a box that fits your week and budget

Membership prices for class-based gyms can vary by a factor of two or three in the same town, and the box you pick decides your coaching, your class times and the people you train beside for years. Comparing two or three on class times, coach attention, the on-ramp they run and the real monthly cost, after a trial class at each, avoids signing a twelve-month contract with the wrong one.

First tasks

  • List the boxes within twenty minutes of home or work
  • Book a free trial class at your top two choices
  • Ask each box for its notice period, freeze policy and joining fee
  • Score each box against the same five criteria and choose

Pre-start health questionnaire and training history

Most boxes ask new members to complete a health questionnaire, and coaches scale far better when they know about an old shoulder dislocation, a heart condition or a recent operation. Writing a one-page training and injury history before your first class, and getting your clinician's go-ahead where the questionnaire says to, lets the coach adapt movements from day one instead of after something hurts.

First tasks

  • Ask the box for its new member health questionnaire
  • Write a one-page list of past injuries, operations and sports
  • Book a clinician appointment if the questionnaire flags a condition
  • Hand your history to the coach running your first class

Completing the box's on-ramp or fundamentals course

Good boxes put new members through an on-ramp of three to eight small-group sessions on the squat, press, deadlift, kettlebell swing and basic gymnastics before they join open classes. Treating it as a course, with notes after each session and questions saved up for the coach, makes the jump into a busy class far less bewildering.

First tasks

  • Book the next available on-ramp start date
  • Write three cues after each session in your phone notes
  • Ask the coach which movements to keep scaled in class
  • Get sign-off from the coach to join regular classes

Make it yours.

Install CrossFit & Functional Fitness, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.