Since the original CrossFit post I’ve received several requests for CrossFit routines modified to be more consistent with high intensity training principles. The difference between these and more bodybuilding-oriented HIT routines is a greater emphasis on metabolic conditioning and incorporation of more bodyweight and gymnastic exercises like chin ups and parallel bar dips. While there may be no positive transfer of skill from bodyweight or gymnastic movements to different movements, regular performance may improve general kinesthetic sense and proprioception as well as awareness of and confidence in one’s physical abilities.
CrossFit’s Greg Glassman has described the method as “constantly varied functional movement executed at high intensity” . Although an exercise is commonly considered to be “functional” if it mimics a movement of daily living, work or sport, since only the strength gained from an exercise will transfer to other movements and not any specific skill, any exercise that effectively strengthens the body and contributes to improvements in other general aspects of fitness could be considered functional. By replacing the Olympic lifts and certain other movements with exercises involving the same muscle groups you do not sacrifice any functional benefit. It is unnecessary to move fast during exercise to develop speed and power in other activities and there is no transfer of skill from an exercise to a different movement. For example, the skill of performing power cleans will not positively transfer to the different although superficially similar movement of a football lineman exploding off the line any more than the skill acquired performing football blocking drills will positively transfer to swimming.
While balance, coordination, agility, etc. are not general abilities but posture or movement specific skills, if a person performs enough variety of movements that challenge these abilities it may provide a foundation for better learning more specific skills. This would be a strong argument for regularly performing bodyweight and gymnastic exercises. However, if one wishes to become highly skilled in a specific type of movement, deliberate, specific practice is necessary.
The following are several CrossFit named or benchmark workouts, along with the modified versions and a brief explanation of the changes made. Most changes consist of substituting exercises and adjusting the rep ranges accordingly, or adjusting the number of rounds to maintain a consistent time frame while using more controlled repetition speeds.
CrossFit’s “Angie” Workout
- 100 Kipping pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Bodyweight squats
Performed for time.
Modified HIT Version
- 50 Strict pull-ups or chin-ups
- 100 Push-ups
- 100 Crunches
- 100 Bodyweight squats
Performed for time.
Strict pull-ups or chin-ups are substituted for kipping pull-ups and crunches for sit-ups. The repetitions are reduced from 100 to 50 for the pull-ups or chin-ups to account for the increased difficulty. Although the routine should be performed for time, the reduction in time should come from moving more quickly between reps and exercises, not during. The repetitions should only be performed as fast as possible while maintaining strict form, and sloppy reps should not be counted. The same for all other workouts listed as being for time or where as many circuits or rounds as possible are performed within a particular time limit.
I took a break from writing this to perform the modified HIT version. At a weight of 194 pounds I was able to finish in 22:36. The chin ups were definitely the hardest part. After the first fourteen I had to pause for a few seconds between groups of reps, then the pauses grew longer and the reps fewer until I was resting about ten seconds between each rep to get to fifty. After the chin-ups the rest of it wasn’t so bad, and the bodyweight squats actually felt like a break until I got closer to the end. I rarely perform more than twenty reps of any exercise, and usually between six and eight, so this was quite a bit different than I’m used to.
Some people may want to scale this down at first, starting with fifty percent of the reps.
CrossFit’s “Cindy” Workout
- 5 Kipping pull-ups
- 10 Push-ups
- 15 Bodyweight squats
As many rounds as possible in 20 minutes.
Modified HIT Version
- 5 Strict pull-ups or chin-ups
- 10 Push-ups
- 15 Bodyweight squats
As many rounds as possible in 20 minutes.
Strict pull-ups or chin-ups are substituted for kipping pull-ups. I recommend using a weight vest to increase the difficulty if you are able to complete 12 rounds, rather than attempting to increase rounds by moving more quickly.
CrossFit’s “Elizabeth” Workout
- Clean 135 pounds
- Ring dips
Performed for three circuits of 21, 15 and 9 reps, for time.
Modified HIT Version
- Deadlift 21RM weight
- Ring or parallel bar dips
Performed for three circuits of 21, 15 and 9 reps, for time.
The first set of deadlifts should be performed with an approximate 21RM – the weight should be heavy enough that you can just barely complete the 21st rep in good form. If you do not have access to rings, which is probably the case if you train at a typical gym, substitute parallel bar dips.
CrossFit’s “Linda” Workout (AKA “3 Bars of Death”)
- Deadlift 1-1/2 bodyweight
- Bench press bodyweight
- Clean 3/4 bodyweight
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time
Modified HIT Version
- Deadlift 1-1/2 bodyweight
- Bench press bodyweight
- Row 3/4 bodyweight
10, 8, 6, 4, 2 rep rounds for time
The number of rounds has been halved from ten to five, reducing the reps for each exercise from fifty five to thirty to account for the use of a more controlled rep speed. If the positive and negative are each performed over an average of 2 to 3 seconds the total time under tension would be greater even with the reduced work. While the CrossFit people might argue that this lower power output would reduce the effectiveness of the workout, I think the overall metabolic demand would be comparable, while the more controlled repetition speed and fewer reps would be easier on the joints.
CrossFit’s “Mary” Workout
- 5 Handstand push-ups
- 10 One-legged squats, alternating legs
- 15 Kipping pull-ups
As many rounds as possible in 20 minutes.
Modified HIT Version
- 5 Handstand or 10 shoulder push-ups (similar to “dive bomber” push ups)
- 10 One-legged squats, alternating legs
- 8 Strict pull-ups or chin-ups
As many rounds as possible in 20 minutes.
As in the modified version of Cindy above, strict pull-ups or chin-ups are substituted for kipping pull-ups. I recommend using a weight vest to increase the difficulty if you are able to complete 12 rounds, rather than attempting to increase rounds by moving more quickly.
If you are unable to perform handstand push-ups, substitute standing presses with your 10RM. It’ll feel heavy enough after the first few rounds. If you are unable to perform one-legged squats, substitute 20 bodyweight squats.
CrossFit’s “Lynne” Workout
- Bench press body weight
- Kipping pull-ups
5 rounds for max reps.
Modified HIT Version
- Bench press body weight
- Strict pull-ups or chin ups
5 rounds for max reps.
Strict pull-ups or chin-ups are substituted for kipping pull-ups, otherwise no change. Dips may be substituted for bench press. While some HITers may argue there is no point to multiple sets, keep in mind the emphasis is on metabolic conditioning rather than strength or hypertrophy. While most research shows no significant difference between single and multiple sets for increasing muscular strength or size, volume is an important factor where metabolic conditioning is concerned. At ten sets the total volume of the workout is not excessive for this purpose.
Ellington Darden’s Metabolic Conditioning Routine
Before hardcore HITers start accusing me of going off the deep end by posting CrossFit-influenced workouts, I’d like to point out that Dr. Darden himself, former director of research for Nautilus Sports/Medical Industries, the man who coined the term high intensity training and who has probably written and published more books and articles about it than anyone else alive, wrote about a similar routine in his last book The New Bodybuilding for Old-School Results. Chapter 25, Metabolic Conditioning for Football: Part A, included the following routine:
- 10 Strict chin-ups
- Sprint 100 yards
- 10 Dips
- Sprint 100 yards
6 rounds for time.
Dr. Darden recommended a target time of about twelve minutes. If ten chin ups or dips can not be completed substituted negative-only reps. Can be performed indoors by substituting cycling for twenty seconds for the sprints.
Please post your comments after trying any of the above routines as well as your own variations of them.
Comments on this entry are closed.
I was pleasantly surprised to wake up this morning with no soreness, despite last night’s workout (the modified HIT version of Angie). My chest and upper back feel slightly tight, but I haven’t noticed anything else.
While very different than my normal HIT workouts, which usually involve a single set to failure of several different exercises in the 6 to 8 rep range, it was very challenging. Despite differences in philosophy and methods, you have to respect the intensity of the CrossFit workouts.
Drew,
I’ve really enjoyed both articles on “CrossHit”. What is the best way to incorperate these workouts for non-athletes, aka “regular guys”? Would one simply compile them onto a list and rotate them, or choose one at random? How many days per week would you suggest?
Jay
Drew,
I appreciate what you are trying to do here, but the basis of CrossFit IS the intensity. We are seeking a neuroendocrine response as a result of the intensity. Reducing the amount of work performed reduces the stimulus. By incoporating strict movements and reducing reps and/or time demands you are simply allowing localised muscle failure to limit the metabolic demands of the workout. Essentially, this is analogous to taking a game of gridiron and removing the ability to tackle. Sure, you are still running around and puffing, but it is a very different experience and outcome. The reality is that CrossFit is different to HIT, modifying them according to fit HIT principles breaks the magic.
I would encourage you to do the CrossFit workouts that you have discussed WITHOUT modification and compare THAT experience to your normal HIT training experience.
Kind Regards,
Matt Swift
CrossFit Brisbane
Jay,
Thanks, I’m glad you like the articles. I recommend rotating them, and training no more than three non-consecutive days per week.
Matt,
Thanks for your comments. Since there is an inverse relationship between the intensity and volume of exercise that can be performed, and since a similar time under tension would be achieved with the stricter reps, I think the outcome in terms of metabolic conditioning would be similar.
I don’t think training to muscular failure would reduce the metabolic demands as long as the loads used allow for a comparable time under tension.
A comparison would certainly make for an interesting experiment.
Drew, you said
“there is no transfer of skill from an exercise to a different movement. For example, the skill of performing power cleans will not positively transfer to the different although superficially similar movement of a football lineman exploding off the line ”
How do you feel about the use of a blocking sled in training for football? It is superficially similar to blocking real football players but it is not the same movement. The sled does not respond the same way as a human with arms and legs. Would you advise that football coaches stop using the blocking sled?
Lincoln,
The initial movement in the use of a blocking sled is the same, and while the response of the blocking sled once contact is made is different than a live opponent, it is the movement up until this point that is the focus of the drill.
There is a big difference between the skill of performing a power clean and the skill of blocking a defensive lineman. There are better, safer exercises for developing the strength of the involved muscles, and practicing blocking is a far better way to improve your power or explosiveness when blocking than trying to mimic the movement with barbell exercises.
Hi all,
I can not attest to the metabolic conditioning benefits gained from CF workout however in the past I have trained similarly to the CF workouts. My present experiences with the HIT 3×3 workouts and other similar HIT metabolic conditioning workouts I place them up there with some of the hardest workouts I have ever done. In reality the 3×3 HIT workouts are very simple in design, most effective and can be done almost anywhere.
On another note in the past I have trained a number of olympic lifters and power lifters, body builders (both male and female) who wanted to box, whilst these guys where extremely strong and powerful their boxing skills never moved beyond basic level. There appeared to be no transference of power/strength developed skills gained from their weight lifting to the required subtle skills of boxing. Without being to critical my suggestions where that they stick to their weight lifting activities. No doubt others would have had different experiences.
Hi, I’m starting the workouts listed on here and wondered how many workouts plans do you recommend?? Like doing for example Sally, Angie, Beth, one week, then next 3 ladies (workouts) the next week, or do same ladies a few weeks in a row and then change. Maybe even doing all of these listed then going all the way back through them again??? Signed :::::Confused? Also, under “LINDA”, do you go through that workout one time or how many rounds? Some don’t have how many times to go through the reps/set? Thanks so much for all the info and change in my workout. I’m changing from doing bodybuilding to refocus my mind to this type for a few months. Much LUV!!!
Drew,
Just did a crossfit workout today. I have been a Hitter for a long time and I saw similarities. Than I saw this article you had, and now I have something I can roll with. I think with the army going this route I can incorporate more of this with my soldiers. I felt the way I used to when we would go thru super duper workouts working for Mark Asanovich at Tampa Bay.
Drew,
I just read what Matt said about the Crossfit workout. I think he needs to go through a HIT workout. Since I can say I have done both. I can say the physical demands are very similar. I have always said that those that go through olympic lifting programs never have tried HIT programs. I believe the intensity will be there and the results will too.
“I have always said that those that go through olympic lifting programs never have tried HIT programs.”
Categorically not true.
Tom, have you ever tried an Olympic lifting program? If so, give details. What was your best snatch? clean? jerk? Did you ever try a competition? Who was your coach, what was his background in the Olympic lifts?
Hey Drew,
Why did you decide to switch sit-ups to crunches in the “Angie” workout?
Big Mike,
Crunches target the abdominal muscles more effectively and are less irritating to people’s lower backs.