Chosing Reps/Sets/Rounds, etc...
I was wondering how Crossfit chooses the reps/sets/rounds for their WOD. Does anyone know?
I am trying to make some workouts uo on my own, but want to make sure that I am chosing an appropriate scheme - one that is taxing enough.
Depends on what your goal is....
1-5 build strength
8-12 build hypertrophy
15+ build endurance
Sets going for 30sec-2min are glycolitic
Sets going for 3+min are oxidative
Lactic Acid rounds are around 1-2min for GH release
So you can do:
Small reps with plenty rest for strength
Small-Moderate reps of several compounded movements back to back for more glycolitic/GH training
High reps of bodyweight or low weight for oxidative
Or mix it all up in one workout like a 21-15-9 format
Not hard to do......Just change the focus day to day.
One of the CFJ's covered program design...I think the title was something like "A theoretical Template". it's good, certainly worth a read.
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