First off, this program is for over all â??Functionalâ?? Fitness, it is made for competitive CrossFitters.
Second, This routine is very easily modified. In fact we never do the exact same workout twice.
The Weekly layout looks like this.
Monday: Back Squat/PWR Clean
Wednesday: off, or active recovery
Thrusday: Dead Lift/ PWR Snatch
Friday: off, or active recovery
Saturday: Push Press/ Jerk
Week 1: 7 reps @ 75%, 6 reps @ 80%, 5 reps @ 85%
Week 2: 6 reps @ 75%, 5 reps @ 80%, 4 reps @ 85%, 3 reps @ 90%
Week 3: 5 reps @ 75%, 4 reps @ 80%, 3 reps @ 85%, 2 reps @ 90%, 1 rep @ 95%
Week 4: 3Ã?12 @ 60%
These Percentages are for the main lifts only (back squat, bench, D.L, Push Press)
Note: Every month add 10lbs to your max back squat & D.L, add 7lbs to your max push press, add 5lbs to your max bench then redo your percentages and start over.
***Dynamic Effort work: (performed after warmup, but before main lifts)
Before back squats perform heavy but not â??heavingâ?? PWR Cleans.
Before Dead lifts perform heavy but not â??heavingâ?? PWR Snatches.
If your form is not sexy, the weight is to high. We usually do sets something like this:
***Accessory Work: (performed after main lifts.)
Back Squat day: 5Ã?10 front squats, 30-45 sec rest, 5Ã?10 GH Raises.
Bench Day: Banded dips 5/5/3/3/3, Incline bench 5Ã?10 30-45 sec rest
Deadlift day: 5Ã?10 Good Mornings or Dead lifts @ 50%
Push Press day: Push Jerks, Strict Press, or HSPU
NOTE: It is acceptable to skip the accessory work, as long as you include something similar in the metcon. Ex. Instead of doing 5Ã?10 front squats, you could do 21/15/9 of: 225lb back squat, 2pood KB Swing etc in your metcon.
***METCON: (performed after accessory lift)
Every day ends with a short metcon or two, usually heavy.
The metcon needs to compliment the movements you worked that day, and should be no longer than 7-12 minutes. 5-6 minutes hitâ??s the spot.
Example metcon for Monday; 30 Hang Cleans @ 225 for time.
Example metcon for Tuesday; 15/12/9/6 of burpee boxjumps, 2 pood Cranks.
Example metcon for Thursday; 5 rounds of 10 Tire flips, 15 pullups
Example metcon for Saturday; 7 rounds for time of: 20 push press, 20 O.H. Squats @ 75lbs.
***Active Recovery days should consist of long, low intensity workouts. Such as jogging, swimming, rowing, treading water, etc. Followed my a stretching session.
To summarize everything A typical day will look something like this:
Dynamic warm up, followed by dynamic stretches.
Dynamic lifts, if theyâ??re called for.
Main lifts, following the set & rep scheme above.
And finally your metcon.
Keep in mind the full workout should take no longer than 90 minutes. Donâ??t go all out on the dynamic lifts or the accessory work, keep the rest short & the form pretty. Also this is a off season split, to gain strength as well as keeping conditioning. Eat good, but a lot, sleep no less than 9 hours a day.