Glad this community was created. I’ve been interested in lifting for a long time now. I’m currently doing 2x Olympic weightlifting workouts a week (working with my coach) and 2x bodybuilding/accessory workouts a week which I program myself (my coach knows I am doing this). I’m a big fan/proponent of evidence based training. I’m happy to be here and I’d be happy to help out where I can.
What do you mean by “competitive programming”? Is that just working specifically towards CrossFit events or whatever or do you mean something else?
Tl;dr combo of strength, cardio, metcon, and accessory; https://m.youtube.com/watch?v=CLarKn-XkLo
“Proper” or “classic” or whatever you want to call it CrossFit is one workout per day, in a class setting. So you show up do some warmup, primer, workout, cool down and mobility, and done. The workout could be a classic CrossFit 5 rounds for time metcon, or it could just be 8 deadlifts building in weight, or it could be a 5k run. This style of training can have tremendous benefit to general population.
As CrossFit gained popularity, competitions emerged, including of course the CrossFit games. To prepare for these competitions, some semi-professional athletes began doing multiple CrossFit metcons in a day. However, it is patently obvious (except to the CrossFit diehards) that practicing your clean and jerk either only at submaximal load in a state of cardiovascular exhaustion is not going to materially improve the performance in comparison to a normal progressive overload cycle. Hence, multiple metcons in a day fell out of favour for programming combining a traditional, but low volume strength cycle (which could lean towards powerlifting or weightlifting) with dedicated skill progressions in the “gymnastic” movements, cardio, and traditional CrossFit style high intensity multimodal workouts, all in a single integrated program. The pros continue to do a ton of volume compared to what most people can handle in terms of time and volume.
I don’t actually compete, I just know that with my athletic background (I don’t have one) and my age (I’m not 19) I can’t put on reasonable strength or skill without dedicated time for it, but I also like doing metcons.