Your best CrossFit training program

While there are multiple people telling you what you SHOULD do for your training, there are key elements to look for in any training regimine. 

While there are multiple people telling you what you SHOULD do for your training, there are key elements to look for in any training regimine. 

CrossFit is a mix of different disciplines of sports. These would be running, gymnastics, weightlifting, rowing, biking etc. The spectrum of movements/skills is so wide that there are lots of different approaches when it comes to training. What is the ultimate best training program for CrossFit? Answer: it hasn't been established yet. Otherwise everyone would stick to that specific program to maximize results. Sports like track & field and gymnastics for example has been there over hundred years and there's a lot of scientific research of different training methodologies what will give the optimal results. Obviously in these sports different styles in training vary depending on country but for example training for 100m dash training doesn't vary huge amount globally. The same principles for maximizing running speed apply everywhere.

In CrossFit training styles varies a lot.

  • Someone goes higher volume multiple sessions per day.
  • Someone goes lower volume. Someone periodize training throughout the year with different training cycles/blocks.
  • Someone “just trains CrossFit” all year round with no periodization.
  • Someone separates lifting and conditioning more clearly.
  • Some mix these in same training session.
  • Someone has a coach.
  • Someone is just throwing down with bros with no long term plan or coach.

Getting confused? Me too. The good thing is that the best possible competition results (podium at CrossFit Games) has been reached with different approaches to training. There is no ultimate truth what is the best training program and the same outcome has been reached with different approaches. The spectrum of movements ( pull ups, squats, snatches, deadlift, running, rowing, jumping etc. for example) that people do in daily training is somewhat established but training styles varies a lot.

There is no ultimate truth to what is the best CrossFit training program.

People who are getting confused with training and worrying if they are doing the right thing I would say general guidelines to ensure you are on a right track with training would be:

  1. You make progress. This is absolutely crucial. This is what we all want: to get better.
  2. Training program contains your weaknesses. Being a well rounded athlete is important in competition. One of two major weaknesses (for example lack of strength, poor gymnastics skills, lack of engine) might put you out of contention.
  3. You recover. You must recover from training so you can maximize your performance in upcoming training sessions. If you are beat down from training and perform with 70% capacity it's not a good thing. Resting enough is important.
  4. You stay healthy. Everyone get injuries at some point when it comes to sports. Injuries are almost impossible to avoid. Obviously the more healthy training days you have in a year, the more progress you will make. If you are 3 months out of squatting due to leg injury it takes a long time to regain old strength levels let alone making progress.

Competitive CrossFit training has evolved a lot in last 8-10 years as coaches and athletes has gotten more experience. In the old days it was more like going all out all the time in “for time” or “AMRAP” workouts. Nowadays people apply more different energy systems doing every minute on the minute workouts, interval training and aerobic training with lower intensity. It will interesting to see what will be the evolution on CrossFit training within the next decade and beyond.


- Coach Mikko

Rebecca Koch