Today’s “main course” consists of front squats. To be specific- heavy front squats, by definition, because after warmed up and ready to go you will do a set of 3 repetitions and then rest. Do a set of 3 repetitions and then rest. Do a set of 3 repetitions and then rest. I can type that 4 more times if you like… but you get the idea! About an hour’s time to gradually work up to a heavy 3 rep set. While recently rereading through Coach Glassman’s open letter to CrossFit Trainers from back in 2005, I touched on the phrase “main course” and liked the sound of it. Regardless of whatever other appetizers, side dishes or desserts are served today… the main course is a healthy serving of front squats.
There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.
And HERE is the entire article from which it is taken: Fundamentals, Virtuosity and Mastery.