As it’s clear from this blog, in the last 6 years my travels took me to some great Crossfit boxes with a great variety of approaches to programming. I found the background of the head coach determined the philosophy applied to training. Some followed the mainsite years after every box adopted their own training, some brought in gymnastics, Â endurance training, boxing, climbing and even swimming in the mix. After every trip something stuck with me that shaped my own WOD preferences.
Many times however I was stuck in a town with no CF options and had a hard time finding travel WODs that had the structure and flexibility I liked. WOD should be done in under an hour, have the variety needed, not require a lot of equipment and be fun. More importantly have the structure I liked (AMRAPs, EMOMs) and less of what I don’t (open ended task priority programming).
I tried following many box’s online WODs and even tried Fleeletics. In the end I kept coming back to the programming from a small gym in Hungary, CrossFit Trec. The founders had background in wrestling and in Crossfit Games and they had the structure I wanted. In general the template is something like this:
- EMOM for 10-12 mins of heavy lifts
- EMOM for 8-15 mins of 2-3 alternating movements
- AMRAP 15-25 mins of any and all movements from running, gymnastics to lifts
Every Saturday they would have a 30-40 minute EMOM or AMRAP of 4-6 movements.
The variety, the time structure and the weekly overload kept me coming back to their WODs for 18 months now. Both when traveling and when not.
