Programming for CrossFit Tidal Wave

It is crucial to understand that training to raise maximum intensity does not mean constantly training at maximum intensity. Though maximum intensity is highly regarded, durability is of equal importance at the highest level of performance and no level of maximum intensity will make up for insufficient durability (Health/stability/mobility). Over the course of an CrossFitter’s training wave as well as across different training cycles, the relative balance of these two will shift (intensity/durability). Depending on an athlete’s ability and training focus, maximum intensity and durability can be very Yin and Yang with each other. You need to find that delicate balance to achieve the much touted performance flow state. While the ultimate goal is to find balance between the two, CrossFit is a long term system which may require prioritizing one over the other to maintain forward momentum in training. Over the years I have determined it is best to use a roughly two week long deload/transition phase over the holidays. This is a question of practicality impeding upon ideal training practice. Between travel, family time, and various celebrations, athletes will often have relatively little time to train over the holidays. Sample Week of Programming Skill WOD A1. Single Arm OH Split Squat R & L 10 Reps (Arm up is the leg that is back) B. Double Under Practice 1 min 4 Rounds WOD 3 rounds of: 500m Row 10 DB 1-arm Snatch AHAP R and L Directly into 2 rounds of: 500m Row 10 Strict HSPU Directly into 1 round of: 500m Row 10 Squat Clean Thrusters, 185/115 SWOD 1 Hip Snatch- 2 Snatch Balance – 3 OHS Do it light DO it Right. If movement is shitty regress them to progress them. 5 Rounds WOD 3 Rounds: 21 Wall Balls (20/14) 15 Bar Burpees 9 Squat Snatches, 135/95 SWOD Day of Getting Gymnasty A1. 90 sec Running Clock of Kipping Toes to Bar work If they have no problem kipping T2B have them do 12 Strict T2B per round A2. 60 Running Clock of Handstand Progression WORK. 3 Rounds WOD 4 RFT: 12 GHD Sit Ups 12 Box Jumps, 24/20 12 Cleans, 135/95 12 C2B Pull ups SWOD A1. 4 x8 1 Arm DB Floor Press R @ L A2. 4 x 10 Bent Over KB/DB Row 1min rest WOD EMOTM x 12 Even : 3 Man Makers (45/25) Odd: 10 Pistols or Rev Lunges (weighted) (Alt) Day 5 WOD For time: 25 Ring Rows 25 Russian Twists w/ 45/25 plate 25 Kb Swings (70/53) 50 overhead plate walking lunges (45/25) Run 800 50 overhead plate walking lunges (45/25) 25 Kb Swings (70/53) 25 Russian Twists w/ 45/25 plate 25 Ring Rows]]>