There are many different views as to how to periodise and structure one's workout, but after some research, I have taken guidance from several Crossfit blogs and sites, and tested the following routine which allows me to get as much in as possible and allows sufficient rest:
1) Train between 3 and 5 days per week.
2) After 3 weeks of training, reduce intensity by 50% on the 4th week. After 3 cycles ie. on the 12th week do not exercise at all. Resume cycle thereafter.
3) I include the following into each workout which in total last around 60 mins:
i) Warm up of at least 5-10min. Increase heart rate and warmup muscles/tendons/ligaments. Jog, skip, dynamic stretching, use light bar/PVC pipe to complete around 20 reps of the strength lift which will follow.
ii) Strength (all major lifts - deadlift, clean/jerk, snatch, squats - Overhead/back/front, benchpress). Complete at least 5 ascending sets and between 5 and 1 rep per set.
iii) Complete a Crossfit metcon workout of between 5-20 min. I include 2-4 exercises in this circuit session with as little rest as possible. I include lifts (as above - but with less weight), bodyweight exercises (pullups/chinups/ring dips), plyometric exercises (wall ball, box jumps) and walking lunges (weight overhead), rope climb, double under skipping, SDHP - sumo deadlift highpull, kettlebell swings etc.
iv) End the workout with Static Flexibility stretches. I have taken guidance from a few sites advocating the use of yoga stretches and I have included a whole variety of these stretches into the 10-15 min post workout flexibility session.
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