Revised Programming Tracks
Hey Rascals,
We are making a change to our programming tracks, you will notice a change in our naming convention for our daily workouts. Currently we have three variations of the daily workout, Open, Performance, Fitness. We will continue offering three variations, now labeled as Foundations, Scaled, Rx. The reason behind the change is for us to offer more flexible and inclusive options within our CrossFit program.
The Rx track will effectively be replacing the Open track, again this track is advanced with movements and loading geared towards the more experienced CrossFitter and for those that like to compete in the sport of CrossFit.
The Scaled track will hover in between our previous Performance and Fitness tracks, with the idea that you make adjustments to suit your skill level with the primary focus to meet the stimulus for the daily workout.
Finally our Foundations track we are really excited for this one, this track will be geared to the new/inexperienced or for someone getting back into it after an extended break from CrossFit. With the Foundation track you will notice bigger adjustments to the daily workout, the options presented are intentional to help build confidence and maintain the stimulus intended for the workout and individual.
Remember the most important thing with every workout is to choose appropriate modifications so that you can hit the correct stimulus for the workout of the day. This is super important for your continued progress and safety. If one of these tracks does not have an appropriate option for you no worries, this where our coaches can help. We can adjust the workout to meet you where you are. The most important thing when it comes to training is becoming confident with your mechanics, then becoming consistent, ONLY after those first two then we apply intensity! I guarantee, if you are patient and focus on these things you will yield the greatest results!
Oh and take a look at this new system in action with an example workout below.
Workout of the Day
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters
RX: As Written Above
Scaled:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distance
Foundations:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance
