I've been using CT's layer system for over a year now and have had excellent results. I'm stronger and more powerful looking than ever. However, CTs recent crossfit articles have me wanting to focus more on athleticism than pure strength and size. I enjoy playing tennis, rugby, and basketball with friends but I've lost some speed and endurance. I currently work out 5 days a week using the layer system and 1 lift per day. I was thinking about switching to 1 lift per day using the double progression model and then follow-up with some sort of Metcon. Would this help maintain my strength and improve my fitness? If not what would you suggest? I know CT is busy so if anyone else has recommendations I will gladly welcome them.
Looks like the Zombie Workout fits your goals.
Check it out.