CrossFit Foundations

CrossFit Foundations is the strength and skill complement to your box classes. It is for the athlete who has done CF for a few months, can RX most workouts, but knows there is a gap: most CrossFit programming in classes is metcon-heavy, and you do not progress on back squat or strict pull-ups by just hitting Fran twice a year. Eight weeks, two sessions per week. You run it alongside your box classes, typically on open gym days, taking 60 to 90 minutes per session. It does not replace your CF programming. It sits next to it and fills the holes. The structure leans into the gaps that most box programming leaves open. A back squat, front squat and deadlift periodisation with linear weekly progression and a built-in deload in week 5. Strict gymnastics work: strict pull-ups, ring rows, push-ups, ring dips, HSPU progressions. Olympic accessory work: snatch balance, OHS holds, hang power clean drilling. And a finisher metcon at the end of each session because you are a CrossFitter and you would hate me if I cut metcons. What this program is not: a beginner introduction to CrossFit. If you cannot complete a basic workout RX and you do not know what an air squat looks like, this is not for you. The level is intermediate, designed for someone who shows up to class regularly and wants to fix the same weaknesses that show up in every Open. Loadings are based on your 1RM. The first week is a max test for back squat, front squat, deadlift and strict press. After that the program assigns percentages from what you logged. If you do not know your 1RM yet, the Evox 1RM calculator estimates it from a 3-rep or 5-rep working set. Not as accurate as testing, but enough to start. Each session is structured around three blocks: a strength piece (15-25 min), a gymnastics or accessory piece (10-15 min), and a metcon (8-12 min). The metcon is short and intense, designed to leave you tired but not so wrecked that you cannot show up to your regular box class the next day. That is the whole tradeoff with adding a complement program: do not blow up the weekly volume. The program is free. It is built for athletes who already pay for box membership and do not have €150/month to add a remote coach on top. Run it for 8 weeks, see if your back squat moved, see if your strict pull-ups feel better, and decide what is next. Equipment: dumbbells, a pull-up bar or rings, bands, a barbell. Most boxes have everything during open gym. If you train at home in a garage gym, this still works as long as you have the gear. The strength pieces do not need a coach watching you, just discipline on the percentages.

Programa de fuerza accesoria de 8 semanas, 2 sesiones/sem de 45 min. Construye las bases a menudo poco desarrolladas: cadena posterior, trabajo unilateral, core profundo, estabilidad escapular. Excelente complemento al CrossFit, también utilizable solo. ⚙️ Lo que vas a trabajar • Hip hinge limpio (single-leg RDL, hip thrust) • Sentadilla unilateral (Bulgarian split squat, step-up) • Estabilidad escapular (face pulls, Y-T-W) • Push/pull unilateral • Core profundo (anti-extensión, anti-rotación, anti-flexión lateral) 🎯 A testear antes de empezar (S0) • Max single-leg RDL con DB cómodas (pierna más débil) — anota las reps antes de romper el tempo • Max push-ups estrictos sin parar • Max side plank por lado (cronometrado) Vas a retestear en S8 para medir tu progreso. 💡 Cargas Este programa no busca cargar pesado. La progresión se hace por tempo, rango de movimiento y estabilidad. Si sabes levantar, coge una carga que te permita acabar las series limpias con 2-3 reps en reserva (RPE 7-8). 💡 Tempo: la clave del programa En los ejercicios lentos (RDL, hip thrust, single-arm row), respeta los tempos indicados (3-1-1 = 3 seg bajada, 1 seg pausa, 1 seg subida). Tempo > carga. 💡 Compatibilidad CrossFit Si haces CrossFit en paralelo: • Coloca la Sesión A y la Sesión B en 2 días no consecutivos • Idealmente los días de descanso o antes de un WOD ligero • Evita después de un WOD intenso (deadlift, snatch, clean & jerk pesados) ⚠️ Señal de alerta Dolor articular (rodilla, hombro, lumbares) que persiste >48h tras una sesión = demasiada carga o mala ejecución. Reduce la carga un 30 %, fílmate para revisar la técnica.