CrossFit Programming can be difficult to figure out. I know when I first transitioned to CrossFit I was wondering “How do I program this crap on my own!?!?”. I spent hours reading and learning about how to program your own CrossFit regimen. A great read for this would be Greg Glassman’s A Theoretical Template for CrossFit’s Programming.
CrossFit has certainly eveolved since this 2003 article, but the basic programming is the same. When I first read this article and started my own programming a few years ago I always wanted to push it further and further. Primarily on page 4 of the article, where it talks about adding in couplets and triplets to your workouts. I always wondered, “What about a quadruplet”.
CrossFit Programming and the 4th Dimension
While workouts exist that go beyond your basic couplet and triplet structure they were not specifically mentioned in the programming. Once I started my own CrossFit Programming I decided to add a quadruplet to my workouts once a week. I ended up not liking to say quadruplet so I referred to it as the 4th dimension.
Here is the programming I came up with eveytime I did a “quadruplet”.
It is pretty self explanatory from here. I would choose an exercise from each column, usally going pretty heavy in the first column. Then I would pick my rep scheme and then I was off. Only thing is if you pick 400m or 800m run you only do it once, not 12-30 times.
10 rounds for time or 30 min, which ever comes first!!
If you add one of these workouts to your crossfit programming just make sure you pick based off of your ability. For some people this will end up being a 30 min AMRAP, but for others they will finish in 20 minutes. I recommend maybe going 7RFT to push yourself if you are not certain you could complete one of these workouts.
This is not meant to be overall programming, just a supplement workout to add on occasion.
Good luck! Any questions let me know!