First, let me point out that I believe that the Crossfit protocol gives athletes the highest average level of fitness. However, when looking at the Sport of Crossfit I think it is worth considering the format used by the vast majority of other sports.
Post Season: This is a period of time to heal, relax and rebuild the competitive motivation that gets lost during competition.
Early Off-Season: This is the meat of the program. This period of time focuses on improving those things that take the longest to improve, strength and mobility. Building a solid base of strength during this time is essential, as during the late off-season, pre-season and in-season periods we would expect to see a level of detraining (10-15% depending on movement).
Mid Off-Season: Here the goal is to eliminate any and all inhibitions to performance. Muscle-ups, olympic lifts, technical movements and gymnastics are the emphasis. We cannot have athletes failing technical skills in the season before their metabolic limits, i.e. missing muscle ups because of poor technique/ strength. We should never see athletes fail before they are tired.
Late Off-Season: Metcon like crazy. This is the period of time where we build the gas tank. We should be stronger, faster, more powerful, move better and have superior technique. All of these will work together to make athletes more efficient on all movements. Since the base has already been built we can quickly develop the lactate threshold and cardiovascular endurance needed for competitive success.
Pre-Season: Final preparations. This is where we fine tune deficiencies, devote extra practice to sub-par skills and rehab any nagging injuries. In addition, mental preparations will take place to acclimate the athlete to competitive intensities.
Season: Train to win on game day. Rehab, mobility, recovery are all the name of the game.
