It has NOTHING to do with my Crossfit programing at all. I mean, not even close. It uses some of the same tools but if the tools are what makes training programs similar then every program is similar to all others.
For one thing my crossfit athletes train for performance not look.
*They train a lot on the Olympic lifts
*They are not using the same strength lifts
*They are not using lifts from pins (as per the original layer system)
*They have daily conditioning work and/or WODs
*They don't do ring work, except muscle-ups
*They don't do as much volume work on the big lifts because they have a lot of stuff to do each day
*They train 2-3 hours a day (some more)
And these are only a few differences.
They also have much different mindset... and yes this makes a HUGE difference in gains. A smart elite trainer once told me that the most important thing to get gains is 100% thrust in what you are doing and be motivated by it. If you have doubts in your training approach you will not progress optimally. If you worry about your (lack of) gains, then you will not progress optimally either.
My crossfit athletes...
*Have an alpha attitude; they have 100% confidence in themselves and in the program. They do not question whether what they are doing will work or not, they just do it as hard as they can, knowing that it will work.
*Do not worry about their look. Sure if they gain muscle and get leaner they are happy. But they don't stress and worry over it. If their performance is improving then it's all good. As a result of not worrying about their look they actually improve their look more!
*They don't whine, worry, complain or compare themselves to others.
From my experience those with an alpha attitude progress a lot more than the betas of this world.
Either you didn't look at how my crossfit programs are or you are just using the crossfit reference to spark my interest in your question. Either way you asked variations of that question numerous times in the past and I didn't give you a plan, and it wont change this time around.