The best way I’ve paired Crossfit with strength training is to stick to a “normal” training split with a big lift everyday. But after the “big lift” I will roll the assistance work into a conditioning WOD, if you will. For example, using the 5/3/1 template I have followed something similar to this when conditioning is a priority.
BENCH PRESS: 5/3/1 reps
Dip/ Pullup/ Jump Rope 10/10/100 for max rounds in 10 minutes
DEADLIFT: 5/3/1 reps
KB Swing/ Incline Situp/ Box Jump 20/20/20 for max rounds in 10 minutes
PUSH-PRESS: 5/3/1 reps
Wall Ball Shots/ Pullups/ Jump Rope 10/10/100 for max rounds in 10 minutes
SQUAT: 5/3/1 reps
Walking Lunges/ Toes-to-Bar/ Burpees 10/10/10 for max rounds in 10 minutes
The “assistance”/ WOD exercises can change but the formula I use is simple.
On BENCH DAY do a press, a pull, and a conditioning movement
On DEADLIFT DAY do a hinge, an ab exercise and a jump or conditioning movement
On PRESS DAY do an overhead press or throw, a pull and a conditioning movement
On SQUAT DAY do a squat or lunge, an ab exercise and a jump or conditioning movement
Another way to “program” a WOD is to do a certain amount of reps for time. I have done the following on BENCH DAY for instance:
BENCH PRESS 5/3/1 reps
1000 Jump Rope Jumps
reps broken down anyway you want to for time.
You get the idea…