As much as I like CrossFit I have to point to the big elephant in the CrossFit programming room (visible seemingly to only outside practitioners looking in) is that exercising long term with high intensity training regardless of category, done more than 3X week leads to overtraining syndrome. Leads to 20-30% performance (work output) reduction and basically an unhealthy state.

Most all studies on training frequency and performance as well as overtraining biomarkers show this overwhelmingly.
Seen this loud and clear working for many decades with athletes of all levels during my career.
 Evidence based.

My guess is Linda and Michael are coming soon.

I love a good game of “Guess What is Next”!

Guessing specific movements or whole workouts is always a shot in the dark because of the sheer number of possibilities, so I will just take a stab at general themes.

Also, as an Affiliate Owner I have access to the Benchmark workout that is coming on Monday. I won’t spoil it for the rest of you, but it could help inform any guesses.

Here goes nothing!

Firstly Boz assumes that “Yeti” was chosen on Monday and I will assume that as well. 

Secondly Boz hints that we may see more Weightlifting soon, that a Triplet is likely, and that common movement themes as this cycle may be repeated.

All three of this cycle’s workouts also strayed from the “Couplets and Triplets” mentality of Classic CrossFit, so I would assume their return.

My broad guesses for Friday are that we will see a Couplet or Triplet, with a Triplet most likely. The Time Domain may be Short - Medium because we have seen Long and the Interval could be defined multiple ways. I also think the Gymnastics is not likely to be Upper Body Pulling because of the volume in “Yeti”, my guess is we see some Pressing/Pushing. Finally I think we will see more Rowing and Squatting as Boz hinted at redundancy.

As always I am probably 100% wrong, the “Guess What is Next” Game rarely goes well :)

Love to see this type of Content and Insight from Boz. I really hope that future Programmers will be similar in their presentation! 

This is next level support for the .com programming. Understanding the methodology is a good motivator and it’s definitely keeping me more engaged. Thanks, Boz and team.   

Hey Adrian, I just wanted to thank you for taking the time to do this video. This was really interesting and something I'll watch two or three times for sure. I especially like the part about you picking up patterns in people's programming. I'd be curious to hear some examples of that too. But for real, great stuff and I appreciate you letting us into your mind.

Loving this new stuff on the main site. It’s been a nice refresh. I used to love following all the main site content. With Monday being a workout where we were able to choose, it does make it a little difficult to guess because everyone did something different. 

my thoughts would be with analyzing the time domain you were shooting for that day and the workouts that followed that we should see something in the shorter time domain and maybe a classic couplet/triplet  of a gymnastics/weightlifting movement in the moderate rep range and weight as we went heavy and went long and also had intervals that were shorter. So an 8-15 min workout. 

If I were to program the next workout, 

3 rounds 
400m run 
21 toes to bar 
7 clean and jerks 135/95

or 

something more skill based 

AMRAP : 12 
50 double unders 
7 ring muscle ups 
9 power snatch 115/76