5 Programming Concepts from 5 Top Crossfit Coaches

There are many different ways to train the numerous areas of fitness within Crossfit. Here are 5 viewpoints, from 5 world class Crossfit Coaches.


Crossfit Coach Ben Bergeron with Katrin Davidsdottir
Crossfit Coach Ben Bergeron with Katrin Davidsdottir

As Crossfit coaches go, Ben has an impressive reputation as the head coach of Crossfit New England, and runs Competitors Training. He has over 20 years of coaching experience, and just under 10 of those have been spent in Crossfit. The list of famous athletes and teams that he has coached is highly impressive, including:

  • Katrin Tanja Davidsdottir (1st in 2015 and 2016)
  • Mat Fraser (1st in 2016)
  • Chris Spealler
  • Lindsey Valenzuela
  • Team Crossfit New England (2nd in 2013)


According to Bergeron, your job as a Crossfitter is to become a three headed monster! This metaphor, symbolising the three important areas of Crossfit, consists of:

  1. Strength
  2. Skills
  3. Conditioning

‘Your goal is to be feeding (improving) all three heads at the same time – every month, every week, every day.  If you have a serious weakness in one (one head is smaller than the other two), feed it more till it is as big as the others.’


Bergeron uses a weekly template for all of his Athletes, but adapts accordingly for their goals, motivations and abilities.

‘Let the meat and potatoes of your program be your couplets and triplets, go long once a week, and go heavy one to two times per week.’

Here is the basic version of this template for Crossfitters hoping to do well in the Open:

Monday: Conditioning / Olympic Lifting / Gymnastics

Tuesday: Conditioning / Strength / Rowing

Wednesday: Conditioning / Olympic Lifting / Gymnastics

Thursday: Rest

Friday: Conditioning / Strength / Rowing

Saturday: Conditioning

Sunday: Rest

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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