re: Crossfit Programming

Any of the one from the old CrossFit football, any of the ones from greyskull, ones like Fran. They don't all have to be heavy, but if not then should be extremely intense or interval based. LINK the link is a good example of them.

My believe is for the normal trainee the workout should consist of something like

Strength work involving a powerlift and maybe an Olympic lift

Short metcons preferabbly something strong man based

Maybe a few sprints or burpees and then the rest should be skill or weakness work.

I say this because of two things, heavy lifting when combined with an intense session makes the biggest difference in body comp outside of diet. Skill work involving gymnastics or jump rope usually, but not always, makes the biggest difference in athletisism when combined with strength training. Those are the things that tend to make the biggest difference for a normal guy or girl looking to lose fat.

The greyskull gladiator program is what I would consider a great 12 week meso cycle for a normal trainee.