One of the core tenets in the definition of CrossFit is the phrase “constantly varied.” This principle is often misunderstood, leading many to falsely believe that CrossFit programming is random or without structure. However, those who coach, train consistently, or dive deeper into the methodology understand that the programming is intentionally designed to elicit specific adaptations over time. It is not random. In fact, it is one of the most thoughtful and strategic approaches to general physical preparedness (GPP) in the fitness industry.
To highlight this concept, let’s take a look at last week of programming at CrossFit Be Someone, provided by CrossFit Affiliate Programming (CAP). Each day is built with a purpose, targeting specific physical skills, movement patterns, energy systems, and muscle groups.
Monday:
5 Rounds every 2:00
- Row 300/250 meters
- Max Power Cleans in remaining time (185/125 lb)
Rest 2:00 between rounds
This workout challenges both the cardiovascular system and posterior chain. The row elevates heart rate while taxing the lower body through hip and knee extension. The remaining time is used to accumulate power cleans, emphasizing explosive pulling from the floor. The rest intervals train the athlete’s ability to recover and repeat high-effort output, mimicking real-world demands of repeated bursts of effort.
Tuesday:
AMRAP 15 Minutes
- 10 Push Ups
- 20 Sit Ups
- 30 Single Unders
A classic example of a simple but effective conditioning piece. This is a low-skill workout designed to build muscular endurance in the upper body (push-ups), midsection (sit-ups), and coordination and cardiovascular conditioning through jump rope. It is approachable for all fitness levels, yet when executed with intensity, remains a powerful tool for building capacity.
Wednesday:
3 Rounds
- 35/25 Calorie Bike
- 21 Pull Ups
This is a moderate time domain workout that combines a monostructural element with a gymnastics element. The assault bike tests your mental endurance, while the pull-ups test grip, upper body pulling endurance, and gymnastic skill. Pairing these movements together under fatigue creates a challenging but effective dose of training for developing work capacity and skill durability.
Thursday:
Heavy Thruster
3-3-2-2-1-1-1 (lifting every 3:00)
This day focuses on strength development. The thruster is a compound movement combining front squat and overhead press, requiring coordination, timing, and raw strength. The structure of decreasing reps while increasing weight builds toward a one-rep max effort, demanding mental focus and physical control.
Friday:
7 Rounds
- 5 Box Jump Overs (30/20 in)
- 3 Ring Muscle Ups
This is a short, high-skill workout that trains explosiveness and gymnastic capacity. The box jump overs require fast-twitch activation and coordination. The ring muscle-ups are a high-level gymnastics movement requiring pulling and pushing strength, coordination, and core control. This workout favors athletes with advanced skill but also encourages scaling and progression for those working toward these movements.
Saturday:
- Run 1600 meters
- 100 Wallball Shots (20/14 lb)
- 100 Kettlebell Snatches (55/35 lb)
This longer workout develops stamina and endurance. The run serves as a monostructural base to elevate the heart rate. Wallballs test leg drive and shoulder endurance. Kettlebell snatches require hinge mechanics, grip strength, shoulder stability, and endurance. Together, this combination challenges the full body and mental fortitude over an extended time domain.
Understanding the Weekly Structure
When you step back and look at the week as a whole, the balance and strategy become apparent. The week includes:
- Three gymnastics-focused days, each varying in complexity from low (push-ups and sit-ups), to moderate (pull-ups), to high (ring muscle-ups).
- One long workout on Saturday, training stamina and endurance.
- One heavy day on Thursday, focused purely on strength.
- Three workouts in the 10-15 minute range that focus on metabolic conditioning and muscular endurance.
- One sub-10 minute sprint-style workout on Friday that emphasizes intensity and skill.
From a loading perspective:
- One day of moderate loading (Monday's power cleans),
- One day of heavy loading (Thursday’s thrusters),
- One day of light loading (Saturday's wallball shots and kettlebell snatches).
From a movement pattern lens:
- Monday focuses on lower body pulling (rowing and power cleans).
- Tuesday targets upper body pushing and core flexion (push-ups and sit-ups).
- Wednesday emphasizes upper body pulling (pull-ups).
- Thursday blends upper and lower body pushing (thrusters).
- Friday combines upper body pulling with explosive jumping.
- Saturday works total body endurance through squatting, hinging, pressing, and running.
This variety ensures exposure to multiple energy systems, movement patterns, loads, and skills. Over time, this drives comprehensive adaptation and improvement.
Why This Matters
The reason behind the “constantly varied” approach is to develop well-rounded fitness that transfers to real life. Life does not segment itself into neat, single-modality tasks. Sometimes you need strength. Other times you need stamina, agility, or endurance. The CrossFit method prepares you for the unknown and unknowable by keeping training diverse yet deliberate.
This is also why consistency is critical. If you only attend class sporadically, you miss key elements of the programming. One week you might show up only on strength days. Another week, you may hit only the conditioning pieces. Without regular attendance, you fail to receive the full breadth and benefits of the training cycle. Over time, this inconsistency limits progress and increases the likelihood of frustration or plateau.
In Summary
CrossFit programming is not random. It is intentionally varied, with clear goals and design behind each day and week. The objective is to help athletes become fitter in all domains: strength, stamina, endurance, coordination, balance, power, and agility.
At CrossFit Be Someone, this structure is thoughtfully delivered each week to support your goals. The key is simple: keep showing up, trust the process, and let the program work for you.
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