T Nation

Crossfit for Cut


#1

Hi coach Thibaudeau, thank you very much for your latest article about crossfit.

Reading your crossfit article, previous 20 mins muscle builder article and other high frequency low rep articles, I began thinking of utilizing crossfit for my contest preparation. At the moment I am preparing for a local physique contest coming in 5 weeks. My fat loss is slower than what I expected and thats why I came with this idea to accelerate my fat loss.

my strong parts: tris and back width (strictly speaking, its actually structural shoulder width)
my OK parts: pecs, lateral delts, quads
my weak parts: rear and front delts, biceps, calves

Here is my vague plan

day1
bench 5-1 reps 3-5 sets
rear raise 8 reps 4 sets
Elizabeth (clean & dips)

day2
front press 5-1 x 3-5 sets (or perhaps lateral raise 8 x 4)
heavy DB curl 6 x 4 sets
Fran (thruster & pull ups)

repeat
(ab and calves after the workout)
(I couldnt think of leg emphasized program)

How do you think?
Am I getting totally wrong? or this kind of workout would give some result?
should I just trash it or can it be fixed?
any mention would be greatly appreciated.


#2

I would actually include plenty of prowler work… something I did with one of my figure girl was, twice a week:

This needs a wheelbarrow and a prowler, side by side
50 yards wheelbarrow walk (loaded of course)
50 yards sprint back
50 yards prowler pushing

5 rounds

If you don’t have a wheelbarrow you can use heavy dumbbells and make it a farmer’s walk

One that I did yesterday was:

5 push press (about 70%)
10 box jumps

5 rounds for time


#3

Thank you very much for your reply.

I don’t have wheelbarrows but I can do sprints and farmers walk.
I will try those with the workout.