The majority of the CrossFit gym programming we see looks like this on a daily basis:
First, let’s go over the CONS of the typical CrossFit (strength + metcon programming):
- Interruption effect - disruption of adaptation of energy systems when strength is done too closely to an intense bout of exercise.
- Lack of emphasis on movement quality - not enough time spent on practice because the class needs to move quickly through the workout.
Overlapping body parts too often (not enough time to recover)
The mental aspect - when people have to think about going all-out every day, that’s their emphasis (not on movement quality)
Priority of the metcon - often, people are concerned more about the metcon of the day than the strength portion and their strength work gets less emphasis than going for time.
Workouts are not typically properly progressed in training phases/blocks.
Many gyms and individuals program as if they are performing the sport, throwing down on the daily. Liken this to an MMA athlete...they don't spar every day. Or a football player...every day isn't game day.
There’s a better way to incorporate CrossFit into your routine. And that means swapping out the daily metcon for high-quality strength work on some days; aerobic work on others.
CrossFit CAN fit into a well-rounded program. Here’s how:
Metcons done as a test 1-2 times per week and not every day.
The rest of the time is spent getting stronger and increasing the quality of the movements.
Nix the novelty workouts and Hero workout weeks, etc.
Movements should usually be done as practice most of the time and not under the stress of the clock.
Here’s a sample template of quality strength and conditioning with CrossFit as a test:
Monday: strength circuits/hypertrophy work
Tuesday: aerobic work (intervals, endurance, etc.)
Wednesday: strength circuits
Thursday: aerobic work or rest
Friday: strength circuits/hypertrophy work and gymnastics practice
Saturday: “test” aka the metcon
Sunday: rest or active recovery
Be kind to your body and central nervous system while gaining strength and capacity and improving movement…that should be the goal of any well-rounded program for health and longevity.