---

id: crossfit_foundations
name: CrossFit Foundations
aliases: [CrossFit GPP, CF Foundations]
category: program
system: crossfit
goal: Build broad general physical preparedness (GPP) by combining constantly varied functional movements performed at high intensity across ten physical domains
goals: [general_fitness]
level: beginner
duration_weeks: 8
frequency_per_week: 5
periodization: undulating
origin: synthesized
progression_model: >
  Intensity (load, speed, or difficulty) auto-scales daily to athlete capacity. Skill
  progressions use tiered standards: Rx (prescribed), Scaled, Beginner. Load progression
  on strength elements follows linear or wave loading week-over-week. Cardiorespiratory
  workouts progress via time or rounds. No fixed percentage scheme; performance on each
  benchmark WOD tracks fitness across cycles.

exercises:
  - ref: back_squat
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Strength component 2x/week: 5x5 linear load or 3-3-3-3-3 wave. Foundation movement
      for all squatting in WODs (thrusters, wall balls, overhead squats).

  - ref: overhead_press
    role: primary
    frequency_per_week: 1
    technical_notes: >
      Strict press strength work 1x/week: 5x5 or 3RM build. Carries into push-press and
      push-jerk technique progressions.

  - ref: conventional_deadlift
    role: primary
    frequency_per_week: 1
    technical_notes: >
      Deadlift strength 1x/week: 5x5 or 1RM progression. Foundation for kettlebell
      swings, cleans, and all hip hinge WOD movements.

  - ref: pullups
    role: primary
    frequency_per_week: 3
    technical_notes: >
      Kipping pull-up skill development (band-assisted to jumping to kipping to strict);
      appears in landmark WODs (Cindy, Barbara, Murph). Strict pull-up standards required
      at Rx level.

  - ref: front_squat
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Clean-receiving position practice; thruster base movement. Programmed as skill
      or accessory 1x/week.

sources:
  - title: "CrossFit Level 1 Training Guide"
    author: "CrossFit, Inc."
    publisher: "CrossFit, Inc."
    year: 2019
    credibility: practitioner
  - title: "Understanding CrossFit"
    author: "Glassman, G."
    publisher: "CrossFit Journal"
    year: 2007
    credibility: practitioner
---

# CrossFit Foundations

CrossFit is a strength and conditioning system built on constantly varied, functional movements performed at high intensity. The Foundations program introduces the ten physical domains (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy) through a structured 8-week on-ramp.

## Weekly Template

| Day | Component 1 | Component 2 | Component 3 |
|-----|-------------|-------------|-------------|
| Monday | Strength (squat) | Skill | WOD - Couplet |
| Tuesday | Gymnastics skill | Monostructural cardio | WOD - Triplet |
| Wednesday | Rest / active recovery | | |
| Thursday | Strength (press or pull) | Olympic lift intro | WOD - AMRAP |
| Friday | Strength (hinge) | Skill | WOD - For Time |
| Saturday | Long aerobic WOD (partner) | | |
| Sunday | Rest | | |

## Landmark WODs (Benchmark Workouts)

CrossFit tracks fitness through named benchmark workouts. Key ones introduced in Foundations:

| WOD | Format | Movements |
|-----|--------|-----------|
| Cindy | 20-min AMRAP | 5 pull-ups, 10 push-ups, 15 air squats |
| Fran | For time | 21-15-9 thrusters (43 kg) + pull-ups |
| Grace | For time | 30 clean-and-jerks (61 kg) |
| Helen | 3 rounds for time | 400 m run, 21 KB swings, 12 pull-ups |
| Murph | For time | 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run |

## Rep Schemes for Strength Components

| Scheme | Application |
|--------|-------------|
| 5x5 | Linear strength (squat, press, deadlift) |
| 3-3-3-3-3 | Wave loading, heavier than 5x5 |
| EMOM 10 (2 reps) | Technique-focused Olympic lifts |
| 3x8-12 | Accessory / gymnastics volume |

## Scaling Principles

- **Rx**: Prescribed weight and movement standard
- **Scaled**: Reduced load, reduced range, or movement regression
- **Beginner**: High regression - banded, bodyweight, or reduced volume

The rule: choose a scale that allows the intended metabolic stimulus (e.g., Fran should take 3-8 min, not 20 min).

## Ten Physical Domains Addressed

Cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy.

WOD programming intentionally rotates emphasis across all ten. No single domain is isolated; most WODs develop 3-5 simultaneously.

> CrossFit GPP base for sport-specific carry-over. For pure strength, see `texas_method` or `5_3_1`. For Olympic lifting emphasis within CrossFit, see `catalyst_12_week`.