There is no ideal routine! The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment.
We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.
The reality of (elite) performance cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.
-Coach Greg Glassman Crossfit Foundations
5 Rounds For Time
5 L-Pull Ups
10 Pull Ups
30 Sit Ups
30 Double Unders