ChatGPT Crossfit Programming

I asked ChatGPT the following:

How would you create programming for a 4 to 5 days a week of crossfit with a limited time of 1hour and 30mins per session ?

Here is what I was told:

Day 1: Strength and Conditioning

Warm-up (15 mins):

Dynamic stretches and mobility work.

Strength Training (30 mins):

Squats (Back or Front Squats) Deadlifts Overhead Press Metcon (30 mins):

Short, intense conditioning workout (e.g., AMRAP or For Time). Incorporate functional movements like box jumps, kettlebell swings, and burpees.

Cool Down (15 mins):

Static stretches and foam rolling.

Day 2: High-Intensity Interval Training (HIIT)

Warm-up (15 mins):

Dynamic stretches and mobility exercises.

HIIT Workout (45 mins):

Intervals of intense effort (e.g., 30 seconds on, 30 seconds off). Mix various movements like rowing, cycling, and bodyweight exercises.

Cool Down (15 mins):

Active recovery and stretching.

Day 3: Gymnastics and Skill Work

Warm-up (15 mins):

Dynamic stretches and joint mobility.

Gymnastics Skill Work (30 mins):

Handstand progressions Pull-ups and variations Double-unders or jump rope practice

Metcon (30 mins):

Combine gymnastics movements with moderate-intensity conditioning.

Cool Down (15 mins):

Stretching and mobility exercises.

Day 4: Endurance and Cardio

Warm-up (15 mins):

Dynamic warm-up and light cardio.

Endurance Training (45 mins):

Running, biking, or rowing for longer durations at a moderate pace.

Accessory Work (15 mins):

Core strengthening exercises.

Cool Down (15 mins):

Stretching and foam rolling.

Day 5: Team WOD or Partner Workout

Warm-up (15 mins):

Dynamic stretches and joint mobility.

Team/Partner WOD (60 mins):

Combine strength and conditioning movements. Foster a sense of teamwork and competition.

Cool Down (15 mins):

Light cardio and stretching.

Notes:

Intensity: Adjust the intensity based on individual fitness levels. Encourage scaling options for movements to accommodate all participants.

Rest: Ensure at least one full rest day per week.

Programming Variety: Continuously vary the workouts to prevent plateaus and boredom.

Progress Tracking: Encourage participants to track their progress, such as weights lifted, workout times, and improvements in skills.

Always prioritize proper form and safety. Consult with a fitness professional or coach to tailor the program to individual needs and goals.