T Nation

Crossfit and Strength Programming

Coach,

just reading your last article about crossfit… could you give us a template including both conditioning/WOD and a strength-oriented program ?

Do you recommand training crossfit and strength-style the same day ? (WOD would be a finisher in this case).
Or on a different day ?
Other ?

How would a typical week ?

Thank you !
Mat’

[quote]mat_angus wrote:
Coach,

just reading your last article about crossfit… could you give us a template including both conditioning/WOD and a strength-oriented program ?

Do you recommand training crossfit and strength-style the same day ? (WOD would be a finisher in this case).
Or on a different day ?
Other ?

How would a typical week ?

Thank you !
Mat’
[/quote]

There’s more than one way to skin a cat. And just like with any other sport, it depends on the phase of training.

For example when you are far away from competition using a strength work + short WOD combo 4-5 days a week works great. When you are getting close to a competition more work should be spent doing WODs to prepare for the rigors of competition.

The planning would also vary depending on how well you master all the skills. For example, someone who is not good at a specific skill will need to practice it often and it will change the structure of the workout. Someone who is technically efficient in everything can focus more on getting stronger and in better condition.

Thank you !

Mat’

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
followed by
Dip/ Pullup/ Jump Rope 10/10/100 for max rounds in 10 minutes

DEADLIFT: 5/3/1 reps
followed by
KB Swing/ Incline Situp/ Box Jump 20/20/20 for max rounds in 10 minutes

PUSH-PRESS: 5/3/1 reps
followed by
Wall Ball Shots/ Pullups/ Jump Rope 10/10/100 for max rounds in 10 minutes

SQUAT: 5/3/1 reps
followed by
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
followed by
100 Dips
100 Pullups
1000 Jump Rope Jumps
reps broken down anyway you want to for time.

You get the idea…

As a crossfit coach who has brought several people to regionals level, CT is dead on.

Granite Jack’s is a good way for your average, non competitive person to use Xfit as conditioning when wanting to also build a bigger/better physique or tailor to specific goals. There’s a lot of ways to skin that cat and I use it with a lot of my advanced non-competitive people and myself.

[quote]1000rippedbuff wrote:

Granite Jack’s is a good way [/quote]

what is Granite Jack ?

Thank you

Granite Jack is the name of the guy who posted just 2 posts above yours