November 30, 2012
Maj. Donald Clarkson outlines how CrossFit can create fitter soldiers in a one-year period between deployments.
The concept outlined in this article is based on having 52 weeks available between a unit’s redeployment and its next deployment. Cycle lengths are not set in stone and can be adjusted based on the unit's OPTEMPO and deployment timeline, or to accommodate more rest/skills weeks as required.
Post-deployment focused training—12 weeks—The focus during this time is on gymnastic skills, technical lifts, nutrition and the identification of individual weaknesses.
CrossFit—18 weeks—This is traditional CrossFit training supplemented with distance movements under load. Incorporate movements under load one day per every other week, preferably on strength days or days with very short met-cons. Recommend alternating faster movements with only body armor for one iteration and slower movements with a ruck/full kit for the flowing iteration. By the end of this period, soldiers should be moving 3-5 miles under full combat load.
Rest week/skills week
CrossFit—12 weeks—This is traditional CrossFit training supplemented with distance movements under load. Incorporate movements under load every week, alternating between movements with only body armor and movements with a ruck/full kit. Once a month, soldiers would move between 5 and 8 miles under full combat load over terrain as similar to their operational environment as possible. Anything further will be counterproductive to the soldiers’ recovery.
Pre-deployment focused training—8 weeks— About 50 percent of WODs in body armor. Incorporate team WODs, and focus WODs on area of deployment.