Review of CrossFit WOD Programming Models: Finding the Right Blend

Coach’s Brief
A WOD isn’t just random suffering with a clock. Good programming blends strength, skill, and mixed-modal conditioning across the week so you adapt without breaking. This review looks at practical programming models that keep everyday CrossFitters progressing, not just knackered.

Why It Matters
Randomness is fun, but progress needs exposure and progression. Without structure, you’ll PR a benchmark then stall, or accumulate niggles. A sensible plan balances movement patterns, loading, time domains and intensity so recovery can keep up.

Models That Work in the Wild

1. Strength → Metcon (classic box flow).
   
   

   Lift first while fresh (e.g., back squat 5×5), then a 8–12 minute couplet/triplet.
   

   • Pros: Skill and load quality. Cons: Metcon intensity can sag after heavy lifts—programming needs thought.
     
     

    

2. Conjugate-ish Split (lower/upper/olympic/engine).
   
   Rotate lower-body strength, upper pressing/pulling, olympic technique + power, and a longer engine day.
   
   Pros: Tissue balance; spreads fatigue. Cons: Requires tracking to avoid overlap.
   
   

3. Bias Blocks (4–6 weeks).
   
   Keep mixed training but bias a limiter (e.g., gymnastics density or aerobic base) with 2–3 weekly touches.
   
   Pros: Noticeable improvements. Cons: Other qualities must be held, not chased.
   
   

4. Every Minute / Density Progressions.
   
   EMOMs and “on-the-minute” work to build repeatable quality (e.g., 10 mins: 2 squat cleans @ 75% + 6 strict HSPU).
   
   Pros: Technical work under mild fatigue. Cons: Easy to turn into junk if loads/skills are mismatched.
   
   

Weekly Balance Heuristics

Movement patterns: Squat/hinge, push/pull (vertical + horizontal), carry, jump.

Time domains: Short (≤7 min), middle (8–15), long (16–30+).

Energy systems: Alactic (power), lactic (tolerance), aerobic (engine).

Surfaces: Barbell, kettlebell/DB, bodyweight/gymnastics, machine/monostructural.

Common Programming Sins

Hero WOD hangover: Too many grinders, not enough quality.

Pull-up party, no strict base: Kipping volume without strict strength.

Front-side bias: Quads and pushing dominate; neglected posterior chain and strict pulling.

No progression: Same rep scheme forever = plateau.

Coach’s Fixes

Plan the week first, then write the WODs. Anchor 2 strength lifts (one lower, one upper or olympic) with clear % or RPE progressions.

Dose strict before kipping. Minimum standards (e.g., 5–7 strict pull-ups) before big butterfly sets.

Posterior insurance: Deadlifts/hinge accessories, carries, hip thrusts, Nordic regressions.

Map intensities. Only 1–2 “send it” days per week; the rest repeatable quality.

Sample Week (everyday athlete)

Mon: Back squat 5×5 @ 70–80%; 10-min AMRAP: 10 wall balls, 10 box jumps, 10 cal row.

Tue: Push press 6×3; EMOM 12: min1 8 toes-to-bar, min2 12 burpees.

Wed: 30–40 min zone-2 engine (bike/row/run) + accessories (hamstrings, midline).

Thu: Power clean technique 7×2 @ 70%; 4×4-min intervals (cal bike + KB swings) @ hard/steady.

Sat: Long chipper (30+ min) with carries, farmers holds, lunges, and a steady machine piece.

Verdict
CrossFit thrives on variety, but progress thrives on pattern. Choose a weekly model, bias a limiter for 4–6 weeks, and defend strict strength and posterior work. Your lifts rise, your engine grows, and your elbows will thank you.

-Luke