Step-by-Step System for Writing CrossFit Programs
Writing full weeks of training can feel overwhelming. You have strength work, skill work, conditioning, and gymnastics to fit in, while also dealing with an athlete's work schedule, recovery, and other commitments. Over the years, I developed a system that removes the overwhelm by forcing you to build the structure first before choosing specific exercises.
The idea is simple: decide the shape of the week based on priorities and real constraints, distribute those over the days. Only then do you fill in the actual movements. Here is exactly how I do it.
I walked through this exact process on video here: https://youtu.be/8Q4fxU-HChU
Step 1: List everything you want to work on
Before you open the calendar, write down every quality you need to develop in this block. Be clear about the main goals and note any secondary ones.
Example: Take a competitive CrossFit athlete who is already very strong in conditioning but needs to build raw strength (particularly in the squat) and fix some gymnastics weaknesses. The priority list might look like this:
Squat strength
Pressing strength
Olympic lifting technique
Gymnastics pulling volume and skill
One high-quality CrossFit session per week
Additional conditioning work to maintain engine
Mobility and recovery work
This step forces you to decide what actually matters instead of randomly filling days with movements you like. Strength is frequently the missing piece, see why strength is the real bottleneck in your CrossFit training.
Step 2: Lay out the days and mark real constraints
Write Monday to Sunday across the top. Then immediately mark every limitation that is outside your control, think work, family life, etc..
Example: An athlete might have a full work day on Wednesday, so training time will be very limited. Or has swimming practice every Tuesday evening, which means only a morning session is possible on that day.
These constraints are non-negotiable. And filling them in helps making chocies.
Step 3: Decide the overall training frequency and rhythm
Look at how many real training days the athlete can actually handle and recover from. Then decide the basic pattern.
Example: With a lot of CrossFit athletes this is a 3 days on, 1 day off, 2 days on, 1 day of rhythm. But a 6 day week with 1 or 2 easy days is common too. Additionally, here I like to decide what the hardest days are gonna be and what the more easy, or moderate days are
Step 4: Place Priorities and skill work on the best days
Put the most demanding work or the work that hast the highest priorities on the days when the athlete will be freshest. Heavy strength and technical skill work suffer when the nervous system is already tired. This is why you recover better from heavy lifting than high reps when you protect those freshest days. Often conditioning can be done in a slightly more fatigued state
Example: If Sunday is a full rest day, Monday becomes the best day for heavy back squat work. The athlete will be recovered, so she can handle higher loads and better quality. Also, from an energy perspective, it makes sense to put the most demanding days or double training days before a rest day
Step 5: Fill in the exercises once the structure is locked
Only after the skeleton is set do you choose the actual movements, sets, and reps. The structure tells you what type of work belongs on each day.
Putting it all together
Once you follow these steps, the week starts to make sense without you having to force things in. The constraints and priorities do the heavy lifting for you.
The system works because you stop trying to fit everything into every day. You protect the most important work by putting it on the best possible days, and you respect real life instead of fighting it. See also why your plan needs flexibility and the 3 most neglected strength methods in CrossFit.
If you want this kind of structure in your own training, I help competitive athletes build programs like this.
Key Takeaways
List every priority before you open the calendar.
Mark every real constraint first (work, extra training, recovery needs).
Place the most important strength and skill work on the freshest days.
Decide the big sessions (one hard CrossFit day and one threshold day) before filling the rest.
Only then choose the specific exercises and sets.
Frequently Asked Questions
How many hard days should most athletes do?
Classically crossfitters wil have a 3 days on, 1 day off, 2 days on, 1 day of rhythm. But a 6 day week with 1 or 2 easy days is common too. This can also include double or tripple sessions. The exact split depends on the individual, their work schedule, and how they recover.
Should I always do strength after a rest day?
No, you do whatever your priority is, or what you need to be freshest for. The nervous system is freshest after a rest day so it often makes sense to do the heavier days then. Heavy back squats or high-intensity strength work suffer when you put them after hard conditioning or multiple training days.
What if my athlete has very limited time on some days?
Make that day the easy day or a skill and mobility day, or just a short metcon. Never force a high-volume strength or conditioning session into a day that cannot support it. The structure must respect real life.