I’m just kidding with the title, but in all fairness. All this hype around Crossfit has really made me want to become somewhat well-rounded and a more athletic version of myself. I am not planning on doing any random workouts but rather pick out the most popular exercises that are prevalent in crossfit workouts and specifically get better at them.
Here is what I had in mind:
Skill: Pistol Squats
- Some form of jumping
DB Incline Bench/ DB Rows
Weighted Dips/Bicep Curls
- Rowing on C2 rower
Skill: Handstand pushups
Overhead Press variation
Power Snatch/Power Clean
Weighted Dips/Weighted Carries
*To clarify some things, the Bench/Pullups for instance is a superset of the two exercises back to back.
- Rep ranges for the mentioned exercises will be a combination of ramps and or low/high reps depending on how I feel.
*Abs are thrown in here and there
- I do 3 on/1 off and repeat.
Its a very general overview of the program, I would really love to hear what you guys think. My age is 25, i’ve been into sports most of my life (Basketball, soccer, football) and i’ve been strength training for 4-5 years. I would love to just stay healthy, be athletic while improving my performance.
Here are some of my lifts:
Bench Press 330 pounds
Back Squat 330 pounds
Deadlift 507 pounds
Overhead press 200 pounds
My squat is extremely weak I know, I bench what I squat and my front squat is almost as high as my back squat numbers. I usually squat high bar medium close stance. My inner thighs are relatively large while my outer thighs are almost completely flat with no sweep. Not sure what the reason for my weak squat might be. I am 6 feet 4 inches tall and I weigh 230 pounds.
Question: Would you say this routine is balanced in terms of movements? And also in terms of ratio of pulling to pressing? Anything you dislike? Are there some foundational errors in the program itself?
I guess I could see myself eventually join a Crossfit box, but I want to become more efficient at some of the movements first. I know it would probably be smarter to just join one now and make use of the coaching there but I really want to see how far I can make it on my own and plus save my wallet from abuse since its extremely expensive joining an affiliate in Sweden.