T Nation

Crossfit Training Phase


#1

Here's a program I'm using with a beginner/intermediate Crossfit athlete. I say beginner/intermediate because I consider her a beginner skill-wise (no bar or ring muscle up yet for example) but an intermediate strength-wise (235lbs front squat, 285lbs deadlift, 145lbs snatch, 180lbs clean).

WEEK 1

DAY 1
Shoulder routine
- Shoulder rotation with DBs 3x10/side
- Lying shoulder rotations with DBs 3x10/side
- Shoulders rotation chest on bench 3x10/side
- Band wall crawl 3x
- Band pull-aparts 3x10-12

Front squat x 6
1 min rest
Farmer's walk max distance in 2 min
2 min de rest
*Do 4 times

Rower 250m all-out
30 sec rest
Front squat x 6
2 min rest
*Do 4 times

Lunges, walking (front rack)
3 x 10-12/leg

DAY 2
Shoulder routine

Airdyne maximum calories in 60 seconds
30 sec rest
Power clean (50%) max reps in 60 seconds
5 minutes rest
*Do 3 times

Squat clean + Front squat + deadlift (65-70% of clean)
5+5+5
* 5 sets

DAY 3
Shoulder routine

Clean
Go up to 3RM for the day

Clean
80% of 3RM
Cluster: 3-3-3-3-3 = one set , 20 sec between « 3s »
Do 2 sets

Power clean hang
70% of 3RM
5 reps/5 sec pause/4 reps/5 sec pause/3 reps/5 sec pause/2 reps/5 sec pause/1 rep
*Do NOT let go of the bar during the 5 seconds of rest, hold it in the hang position (no straps)
Do 2 sets

80% of 3RM
20 clean
20 front squat
20 deadlift
20 burpees over bar

DAY 4
Shoulder routine

Deadlift x 6
1 min rest
Zercher carry (Axle/thick bar) max distance in 2 min
2 min rest
*Do 4 times

Axle/thick bar deadlift x 6
30 sec rest
Power clean x 3
2 min rest
*Do 4 times

½ Front squat from pins x 6
30 sec repos
Clean x 3
2 min rest
*Do 4 times

DAY 5
Shoulder routine

1000m row
45 sec rest
Farmer's walk max distance 1 min
45 sec rest
500m row
Lunges (55lbs) front rack 1 min
45 sec rest
250m row
Front squat (55lbs) 1 min

DAY 6
Shoulder routine

Muscle snatch empty bar 3 x 20

Power snatch empty bar
3 x 20

Snatch empty bar
3 x 20

Clean
Work up to 3RM

80% of 3RM
EMOM
Min. 1 : 1 rep
Min. 2 : 2 reps
Min 3 : 3 reps
Min 4 : 4 reps
etcâ?¦ to failure

Airdyne 60 seconds
30 sec rest
Front squat (65-70%) 5 reps
2 min rest
*Do 5 times

WEEK 2

DAY 1
Shoulder routine

Front squat x 6
1 min rest
Farmer's walk max distance 2 min
1 min rest
Ring row x 10
90 sec rest
*Do 4 times

Row 250m all-out
30 sec rest
Front squat x 6
1 min rest
Military press x 10
90 sec rest
*Do 4 times

Lunges, walking (front rack)
3 x 10-12/leg

DAY 2
Shoulder routine

Airdyne max calories in 60 seconds
30 sec rest
Power clean (50-55%) max reps in 60 seconds
5 minutes rest
*Do 3 times

Power clean + Clean + Front squat + Deadlift
3+3+5+10 (65-70% of clean)
* 5 sets

DAY 3
Shoulder routine

Power snatch + overhead squat (65-70%)
5+5
3 sets

Strict pull-ups (band assist if necessary) x 10
3 sets

Clean
Work up to 3RM for the day

Clean
80% of 3RM
Cluster
3-3-3-3-3 = 1 set, 17 secondes between the « 3s »
Do 2 sets

Power clean hang
70% of 3RM
5 reps/5 sec pause/4 reps/5 sec pause/3 reps/5 sec pause/2 reps/5 sec pause/1 rep
*Do not let go ofthe bar during the pauses
Do 2 sets

DAY 4
Shoulder routine

Zercher deadlift x 6 (full, start bar on floor at every rep)
30 sec rest
Zercher carry (Axle) max distance in 2 min
2 min rest
*Do 4 times

Axle/thick bar deadlift x 6
30 sec rest
Power clean x 3
2 min rest
*Do 4 times

½ Front squat from pins x 6
30 sec rest
Squat clean + Front squat, 3 + 3
2 min rest
*Do 4 times

DAY 5
Shoulder routine

Rope climbs
4 sets of max climbs

Push press
(35% of clean) x 10
30 sec repos
Power clean
(55% of clean) x 10
30 sec repos
Squat clean
(65% of clean) x 10
30 sec repos
Deadlift snatch
(80% of clean) x 10
30 sec repos
Deadlift
(85% of clean) x 10

DAY 6
Shoulder routine

Muscle snatch
4 x 5

Power snatch + OHS
4 x 3+3

Clean
Work up to 3RM

80% of 3RM
EMOM
Min 1 : 5 reps
Min 2 : 1 rep
Min 3 : 5 reps
Min 4 : 1 rep
Min 5 : 5 reps
etcâ?¦ to failure

Airdyne 60 seconds
30 sec rest
Front squat (65-70%) 6 reps
2 min rest
*Do 5 times

WEEK 3

DAY 1
Shoulder routine

Front squat x 6
1 min rest
Farmer's walk max distance in 2 min
1 min rest
Strict pull-up (band help if needed) x 6
90 sec rest
*Do 4 times

Row 250m all-out
30 sec rest
Front squat x 6
1 min rest
Military press x 6
90 sec rest
*Do 4 times

Lunges walking backwards (front rack)
3 x 10-12/leg

DAY 2
Shoulder routine

15 lift from ground to overhead (135lbs for men/85lbs for women)
10 burpees over bar
1 rope climb
10 burpees over bar
15 lift from ground to overhead (135/85lbs)

*Ground to overhead .. it doesn't matter what style... snatch, power snatch, power clean and press, power clean and push press, power clean and jerk, just get it up there

Power clean + Hang power clean + clean + hang clean
2+2+2+2
* 5 sets

DAY 3
Shoulder routine

Snatch (70-75%)
4 x 3

Strict pull-ups (no band help)
20 total reps in as little time as possible

Strict pull-ups (with band help) 3 x 10

Clean
Work up to 3RM

Clean
80% of 3RM
Cluster 3-3-3-3-3 = 1 set; 15 seconds between the « 3s »
2 sets

Power clean hang
70% of 3RM
5 reps/5 sec pause/4 reps/5 sec pause/3 reps/5 sec pause/2 reps/5 sec pause/1 rep
*Do not drop the bar during the pauses, hold it
Do 2 sets

DAY 4
Shoulder routine

Zercher deadlift x 6
30 sec rest
Axle/thick bar deadlift
30 sec rest
Zercher carry (Axle) max distance in 2 minutes
2 min rest
*Do 4 times

Axle/thick bar hold (hold in hang position) x 20 seconds
30 sec rest
Power clean x 3
2 min rest
*Do 4 times

½ Front squat from pins x 6
30 sec rest
Clean + Front squat 3 + 3
2 min rest
*Do 4 times

DAY 5
Shoulder routine

Rope climbs
4 sets of max climbs

Push press
(35% of clean) x 10
30 sec repos
Power clean
(55% of clean) x 10
30 sec repos
Squat clean
(65% of clean) x 10
30 sec repos
Deadlift snatch
(80% of clean) x 10
30 sec repos
Deadlift
(85% of clean) x 10

DAY 6
Shoulder routine

Muscle snatch
4 x 5

Power snatch + OHS
4 x 3+3

Snatch
3 x 3

Clean
Work up to 3RM

80% of 3RM
EMOM
Min 1 : 5 reps
Min 2 : 1 rep
Min 3 : 5 reps
Min 4 : 1 rep
Min 5 : 5 reps
â?¦ to failure

Airdyne 60 seconds
30 sec rest
Front squat (65-70%) 7 reps
2 min rest
*Do 5 times


#2

Thanks for outlining CT!


#3

[quote]usmccds423 wrote:
Thanks for outlining CT![/quote]

That’s just one block though… I’ll try to post more as they unfold


#4

Yes! Thanks for the insight. I’ve been curious about some of your methods regarding Crossfit training. Crossfit is not really a HUGE interest of mine, but I am interested in seeing how you’d plan something for a crossfit athlete.


#5

Awesome post CT, thank you for this.

What is the daily shoulder routine for exactly? Any chance we could get a video of it?


#6

[quote]CxTucker wrote:
Awesome post CT, thank you for this.

What is the daily shoulder routine for exactly? Any chance we could get a video of it?[/quote]

It is written on DAY 1 but I’ll try to film it tomorrow


#7

Shoulder rotation/circles standing

10 reps both directions (done back to back, no rest between both) 2-3 sets.

Shoulder rotations/circles lying

10 reps both directions (done back to back) 2-3 sets

Shoulders rotations/circles chest-supported

10 reps both directions (back to back) 2-3 sets

Band pull-appart

8-12 reps, 2-3 sets

Wall crawl 2-3 sets


#8

Definitely cool to see how you train yourself and various athletes. Thanks for sharing so much!


#9

Hello CT exercise specific question here but didn’t want to pester with a new thread.

Front squats - thoughts generally vs back squat and value for performance/crossfit/aesthetics?

I get feeling it’s a superior movement for anyone barring a powerlifters BUT I’m still trying to master movement.

I’m using straps lopped around hand like you showed in clip. Breaking from knees and hip simultaneously, cueing with “squat down into hole” rather than sit back like on powerlifting style back squats.

However, the weight I’m capable of using is really low. I actually get light headed/faint when using heavy weight (especially at bottom position) which is a combo of throat getting squeezed by bar and possibly overextending with elbows?

I’ve heard different cues for elbows/upperbody (keep thoraaaic spine vs let it bend forward “naturally”, pull elbows straight up vs in towards each other, wide grip and let bar “sit” on shoulder shelf vs narrow grip and consciously “uplift” torso as much as possible, etc)

The movement for me is starting to feel natural but it’s taking me longer to learn this than even snatch grip high pull, mainly due to the light headed ness and throat crushing.

It seems like an amazing lower body AND abs/upper back movement so want to develop skill. Thanks for insight