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.

Programma di forza accessoria su 8 settimane, 2 sessioni/sett da 45 min. Costruisce le basi spesso poco sviluppate: catena posteriore, lavoro unilaterale, core profondo, stabilità scapolare. Ottimo complemento al CrossFit, utilizzabile anche da solo. ⚙️ Cosa lavorerai • Hip hinge pulito (single-leg RDL, hip thrust) • Squat unilaterale (Bulgarian split squat, step-up) • Stabilità scapolare (face pulls, Y-T-W) • Push/pull unilaterale • Core profondo (anti-estensione, anti-rotazione, anti-flessione laterale) 🎯 Da testare prima di iniziare (S0) • Max single-leg RDL con DB confortevoli (gamba più debole) — annota le reps prima della rottura del tempo • Max push-up stretti senza pausa • Max side plank per lato (a tempo) Ritesterai in S8 per misurare i tuoi progressi. 💡 Carichi Questo programma non cerca di caricare pesante. La progressione passa da tempo, range di movimento e stabilità. Se sai sollevare, prendi un carico che ti permetta di finire le serie pulite con 2-3 reps in riserva (RPE 7-8). 💡 Tempo: la chiave del programma Negli esercizi lenti (RDL, hip thrust, single-arm row), rispetta i tempi indicati (3-1-1 = 3 sec discesa, 1 sec pausa, 1 sec salita). Tempo > carico. 💡 Compatibilità CrossFit Se fai CrossFit in parallelo: • Metti Sessione A e Sessione B su 2 giorni non consecutivi • Idealmente nei giorni di rest o prima di un WOD leggero • Evita dopo un WOD intenso (deadlift, snatch, clean & jerk pesanti) ⚠️ Segnale d'allarme Dolore articolare (ginocchio, spalla, lombare) che persiste >48h dopo una sessione = troppo carico o esecuzione scadente. Riduci il carico del 30 %, filmati per controllare la tecnica.