On Campus

Sports Performance


"CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity." (see CrossFit.com)

At USD, we borrow heavily from the CrossFit program and philosophy. We have adopted many of their coaching methods, workouts, exercises, technical analyses and nutritional recommendations. To fulfill the above CrossFit definition, we use a wide variety of effective compound athletic movements (ie: power cleans, snatches, squats, calisthenics, presses, deadlifts, sprints…) to move relatively large loads, long distances, quickly. The end result is workouts with a high power output. Otherwise stated, our workouts are intense! Along with thousands of CrossFitters, we have found that intensity is THE independent workout variable which leads to favorable adaptations in our student-athletes. Intensity yields results!

Our intense workouts are designed to enhance the athleticism of our student-athletes. Each workout attempts to improve many, if not all, of the 10 General Physical Skills defined by CrossFit and Dynamax: cardiovascular fitness, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance.

With intensity and functional movements driving positive adaptations, our student-athletes "develop an increased work capacity across broad time and modal domains." (CrossFit.com) As a result, they are prepared to excel in the wide range of competitive scenarios which occur in every sport. We do not train for the perfect day. Instead we train to thrive even when everything goes wrong. We expect to compete ferociously when weather, school, equipment malfunctions, field conditions, and other countless variables are stacked against us. We consider this work ethic, mental toughness and ability to overcome adversity the trait of champion teams and athletes.

The USD Sports Performance Staff is heavily indebted to CrossFit and we will continue to learn from their enormous pool of quality coaches and athletes. Please visit www.crossfit.com for more quality training information.

Our favorite CrossFit Workouts:

100 pullups
100 pushups
100 situps
100 squats, done for time.

5 pullups
10 Pushups
15 squats, total rounds in 20 minutes.

21-15-9 reps of:
135lb Clean
Ring Dips or Bumper Pushups, done for time.

21-15-9 reps of:
95 lb Thrusters
Pullups, done for time.

3 rounds:
400m run
21 55 lb Swings
12 Pullups, done for time.


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