Program Design

Elite CrossFit Athlete's Open Statistics

On the Training Think Tank blog I posted some statistics that Brannen pulled to help dictate volume of contractions per workout for athletes in the CrossFit Open. The blog included some movements that were for people who finished top 10,000 in the world on a specific workout. Below, you will find the data of a top 30 in the world performer.

Brannen uses this color key to organize the movements.

Blue: Upper Pull
Red: Upper Push
Yellow: Squat/Lunge
Green: Deadlift/snatch/clean
Grey: Cyclical

On a week, for example, if he overloads chest to bars, he might lower the number of reps to a maintenance level for the rest of the movements in the upper pull (blue) category below.

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Remember as you read through these statistics they don’t tell you the WHOLE story. For example, snatches at 75/55# in 11.1 are going to be very different from 165/100# snatches in the last barbell of 12.2. However, this can be used as a framework for you to help you organize your training programs and manage total training volume.

As discussed in the video, here is a second way to organize the same movements:

Toes to Bar - 103
Chest to Bar - 134
Ring Muscle Up - 24
Bar Muscle Up - 31
HSPU - 63
Handstand Walk - 175 feet
Push Ups - 180
HSPU - 62

Bodyweight/light Conditioning
Burpee (*= BFB) - 100
Wall Ball - 165
Double Unders 315
Row (for cals) 113
Box Jumps - 165

Push Press/S2O - 120
Thrusters - 93
Overhead Squat - 128
Overhead Lunge - 450 feet
Snatch - 93
Deadlifts - 108
Clean - 55
Clean and Jerk - 56

DB Front Squat - 55
DB Lunge - 350 feet
DB Box Step-ups - 50
DB Snatch - 95
DB Hang Clean and Jerk - 150
DB Power Clean 56