CrossFit for a better physique

CrossFit is already a well-established discipline and can help you with your physique... if you do it right.

If you want to improve strength, volume, overall fitness and look good naked, you've come to the right place.

This plan is an offshoot of a compound system with added conditioning and strength work. Below are a few details.

Plan

4 days per week containing big axis exercises

The intensity and volume of work will vary for these exercises. Sometimes you will go to the max, other times you will stay below it. On 3 days you will work on conditioning after the strength exercises. This is called the contrast method, where the strength work helps the conditioning work.

2 days of low to moderate intensity conditioning

On these days you will exercise longer and aerobically, at an intensity of about 75-85% of your maximum heart rate. This is a good base and aid for recovery.

5 days of assistance work

Single-joint exercises and exercises with elastics. This is all about volume, improving lagging muscles and joint health. This will be practiced at the end of the workout and will take no more than 10 minutes.

1 day of active rest

This will be an aerobic workout with sleds and connective tissue exercises.

1 day of rest

You will not do anything in the gym. You can do something undemanding outside of it.

What you can expect

• Effective tempo workouts
• Rapid improvement in body composition
• Higher work volume tolerance while maintaining recovery
• Improved work capacity
• Workouts you'll enjoy and want to complete

Typical 3 week training block

Week 1:

Monday

Maximum effort, lower body

• Zercher box squats: get up to 3RM. Pause 2 minutes.

Conditioning

The following complex is practiced for time: 10-9-8-7-6-5-4-3-2-1 (See below.)

• Deadlift
• Power Move
• Front squat
• Push press
• Back squat
• Front Squat Pull-up

Start with 10 reps of each exercise without dropping the axle. Once you've finished, rest as long as you need to and go for 9 reps, etc. The goal is to complete this complex in as little time as possible. Use a weight at which it will be difficult not to put the axle down for all 6 exercises. The classic load tends to be 45-50 kilos for gentlemen and 30-35 for ladies. Rest for any length of time between sets.

Assisting work

With any series/repetition scheme, work out:

• 100 Pull throughs with a rubber band
• 100 Pull ups with rubber
• 100 Russian Twists with disc

Tuesday

Conditioning

5 sets:

• Sled Push x 100 meters (medium weight)
• Ground ball slams x 10-12 reps
• Burpees (no push-ups) x 12 reps
• Jump rope, double twist x 30-50 reps
• You can alternate double twists with single twists, but increase the number of reps to 60-100.

You should rest for at least 90 seconds after each set. For all exercises, choose a moderate pace to complete the series. The differences in the time it takes you to complete a series should not be significant, no more than 30 seconds between the first and last series.

Assisting work

• Choose two single-joint exercises and focus on the lagging areas. Practice 3 sets and 12-15 reps in a superset.

Wednesday

Maximum effort, upper body

• Close-grip push-ups, multiple sets: 4 x 3.3 (10 seconds). 90-second rest.
• Barbell push-ups: 4 sets x 9 reps. 90 second pause.
• Add weight to both if needed.

Conditioning

For time: 40-30-20-10

• Push-ups
• Lunges without weight
• Push press with one arm (light)
• Light sit-ups

The 40-30-20-10 means that on the first round you are doing 40 reps per exercise and in a circular fashion. The next 30, etc. ideally you should get to a 10 rep circuit without throwing up. Set a limit of 15 minutes and try to get all that work done in that time.

Assist work

3 Rounds:

• 10-12 Kettlebell Hammer Lifts
• 10-12 Kettlebell triceps extensions
• 15-20 Forearm raises
• Pause between rounds as needed.

Thursday

Active rest day

• 10 Minutes of pushing the sled for maximum distance (lightly). Try not to stop. Measure the distance when the 10 minutes are up.
• 100 Repeat the exercise with the rubber band. Choose 2-3 exercises and accumulate volume, e.g. stumbling (see video), stretching, squeezing, etc.
• 10 Minutes of connective tissue work. Here you can choose.

Friday

Dynamic work, lower body

• Dynamic Back Squat: 9 sets x 2 reps with 75% of your 1RM, every 60 seconds. Focus on axis speed (fast, quality reps). No hesitation, complete both reps explosively.
• Box jump from seated: 4 sets x 5 reps with a difficult box height. Pause 60 seconds. (You don't have to use ankle weights like in the video.)

Conditioning

Maximum number of rounds in 10 minutes:

• 100 Meters of farm walk with maximum weight.
• 10 x thrust with a single arm (you choose the weight)

Your goal is maximum sets of walking without delay. Gentlemen usually take a 30 kg kettlebell, ladies 20. Thrust is done with one-handed, neutral grip. Choose the weight to maintain good technique. Here, gentlemen usually load 20 kg and ladies 10.

Assist work

• Reverse hyperextensions: 3-4 sets x 15-25 reps. start with 25% 1RM of your back squat and work up to 50%. Pause for 90 seconds.

Saturday

Dynamic upper body work

• A. Scissor push-ups: 9 sets x 2 reps at 75%, every 60 seconds.
• B. Dynamic bench press: 9 sets x 3 reps with 50-60%, every 45 seconds. Change your grip every 3 sets.
• C1. Kettlebell single arm pull-ups with rotation: 3 sets x 10-12 each side. Pause 45 seconds.
• C2. Single arm pullover: 3 sets x 10-12 reps. Pause 45 seconds.
• D1. Biceps pull-ups with one arm on positive bench: 3 sets x 8-10 reps. Pause 45 seconds.
• D2. Triceps extensions with one arm on the floor: 3 sets x 10-12 reps, pause for one second on the floor. Pause 45 seconds.
• E. Squat endurance: 8 intervals x 10 seconds work/20 seconds pause.
• F. Total of 150 rubber squeezes or 100 rubber stretches.

Sunday - off

Week 2:

Monday

Maximum effort, lower body

• Deadlift from the rack: Get to 1RM. Pause 3-4 minutes. You will start with your axis just below your knees.

Conditioning

3-5 Rounds:

• 8 Romanian deadlifts.
• 8 Power Moves
• 8 Front Squats
• 8 Reverse lunges off the rack (8 of each)
• 8 Push presses
• 8 Back Squats
• 8 Front Squats
• Pause 2 minutes.
• Practice everything without putting the axle down. Load 30-45 kg.

Assist work

Work out:

• 100 Pull-throughs with rubber band
• 100 Pull-through with rubber
• 100 Russian Twists with disc

Tuesday

Conditioning

Maximum reps in 30 minutes:

• Rowing 500 meters
• 400 meterrun
• Front rackcarry x 100 metres

Choose a pace at which you can maintain your performance for the full 30 minutes. This will be roughly 70-80% of your max.

Assist work

• Choose two single-joint exercises and focus on the lagging areas. Practice 3 sets and 12-15 reps in a superset.

Wednesday

Maximum effort, upper body

• Floor press on close: Test 3RM. Pause between sets for 2 minutes.
• Wide Grip Shrugs: 4 sets x 6-10 reps. Pause 90 seconds.

Conditioning

10 Minute Alternate:

• Odd Minutes: 10 x Push press with one arm (choose a difficult load).
• Even minutes: 10 Burpees

Set the stopwatch for 10 minutes. At the start of the odd minute you will do the push press and at the start of the even minute you will do 10 burpees. At the end of each minute, you should have at least 20 seconds of rest left. If not, cut back to 8 reps.

Assist work

3 Rounds:

• 10-12 kettlebell hammer raises
• 10-12 Kettlebell triceps extensions
• 15-20 Forearm raises
• Pause between rounds as needed.

Thursday

Active rest day

• 10 minutes of sled pulling for maximum distance (easy). Try not to stop and beat last week's distance by at least 200m.
• 100 repetitions of the rubber band exercise. Choose 2-3 exercises and accumulate volume, e.g. stumbling (see video), stretching, squeezing, etc.
• 10 minutes of connective tissue work. Here you can choose.

Friday

Dynamic work, lower body

• Dynamic back squats: 8 sets x 2 reps with 80% of your 1RM, every 60 seconds.
• Lunge to box from seated: 4 sets x 5 reps, get to the same height as the previous week. Pause for 60 seconds.

Conditioning

5 Rounds:

• 15 Russian swings (heavy)
• 20 Goblet lunges
• 30 Seconds max load on Assault Bike or something similar
• Try to go for 90% of your max in each set. Pause for 3 minutes. If you can't maintain your performance, pause for up to 4 minutes.

Assist work

• Reverse hyperextensions: 4 sets x 15-25 reps. Start with 25% of your max on the back squat and work your way up to 50%. Pause for 90 seconds.
• Glute ham raise: 3 sets x 6-8 reps. Pause 60 seconds.

Saturday

Dynamic upper body work.

• A. Scissor push-ups: 8 sets x 2 reps with 80%, every 45 seconds.
• B Dynamic bench press: 9 sets x 3 reps with 50-60%, every 45 seconds. Change your grip every 3 sets.
• C1 Single arm kettlebell pull-ups with rotation: 3 sets x 10-12 each side. Pause 45 seconds.
• C2. Single arm pullover: 3 sets x 10-12 reps. Pause 45 seconds.
• D1. Biceps pull-ups with one arm on positive bench: 3 sets x 8-10 reps. Pause 45 seconds.
• D1. Positive Tate press: 3 sets x 15 reps. 45 seconds pause.
• E. Bench press: 8 intervals x 10 seconds work/20 seconds rest.
• F. Total of 150 rubber band presses or 100 rubber band extensions.

Sunday - Free

Week 3:

Monday

Maximum effort, lower body

• Multiple sets of front squats: get to a heavy 1.1.1 (10 seconds). Pause 2 minutes.

Conditioning

10 minutes Alternate:

• Odd minutes: 10 Goblet squats per box, wide stance, max weight. Sit back on box each repetition.
• Even minutes: 10 Romanian deadlifts, each leg separately.

Assist work

Work out:

• 75-100 RubberKicks, both legs at the same time.
• 75-100 Mohammeds with rubber

Tuesday

General physical fitness

5 sets, in each:

• A. 55 meter sled pull where your body weight will be loaded. Pause for 60 seconds.
• B. 55 meters of one-armfarm walk. 22.5 meters each arm. Pause 60 seconds.
• C. 2 x Turkish Get-Ups with each hand. Pause 60 seconds.
• D. 55 meter sled pull where your body weight will be loaded. Pause 60 seconds.

Assist work.

• Choose two single-joint exercises and focus on lagging areas. Practice 3 sets and 12-15 reps in a superset.

Wednesday

Maximum effort, upper body

• Push press with one arm, each arm separately, neutral grip: 4 sets x 6 reps per side, max effort. Pause 90 seconds.
• Neutral grip push-ups: 4 sets x 6 reps. Pause 90 seconds.

Conditioning

For a time of 10-8-6-4-2:

• Bench press
• Power repositioning from the vis
• Load the equivalent of your body weight for both exercises. For ladies, this will be half to three-quarters of your body weight. The weight can be worked with, but all sets should be difficult to complete.

Assist work

3 rounds:

• Bicep Overhead Lifts: 8-10 reps, 2020 tempo
• JM Press: x 12-15 reps
• Deadbug + reverse crunches: x 10

Pause between sets as needed. 2020 tempo means you will lower for 2 seconds, pause at the bottom, and lift for 2 seconds as well. No more pause at the top.

Thursday

Active rest day

• 10 minutes of sled pulling for maximum distance. Alternate pulling forwards, backwards and sideways.
• 100 repetitions of an exercise with a rubber band. Choose 2-3 exercises and accumulate volume, e.g., stumbling, stretching, squeezing, etc.
• 10 minutes of connective tissue work. You can choose here.

Friday

• Dynamic work, lower body
• Dynamic back squats: 7 sets x 2 reps with 85% of your 1RM, every 60 seconds.
• Lunge to box from seated: get to a difficult height in 5 sets. Pause for 60 seconds.

Conditioning

Maximum reps in 5 minutes:

• 7 Thrusters with 45 pounds for men, 30 pounds for ladies
• 7 Burpees over the axle
• Give it your best, 100% effort.

100 burpees, 100 burpees maximum, 100 burpees maximum, 100 burpees maximum

• Reverse hyperextensions: 3 sets x 25 reps. Start with 25% of your 1RM on the back squat and work up to 50%. Pause for 90 seconds.
• Glute ham raise: 3 sets x 8-10 reps. Pause for 60 seconds.

Saturday

Dynamic work, upper body

• A. Scissor push-ups: 7 sets x 2 reps at 85%, every 60 seconds.
• B. Dynamic bench press: 9 sets x 3 reps with 50-60%, every 45 seconds. Change your grip every 3 sets.
• C1. Rowing with large axis supinated grip: 3 sets x 10-12 each side. Pause 45 seconds.
• C2. Barbell push-ups: 3 sets x 10-15 reps. Pause 60 seconds.
• D1. Hammer lifts with rubber band: 2 sets x 25 reps. Pause 45 seconds.
• D2. Rubber press: 2 sets x 25 reps. Pause 45 seconds.
• E. Shoulder Circuit Training: 3 sets x 10-15 forearm raises, overhead press, overhead press. Pause as needed.
• E. Side Plank: 3 x 20 seconds on each side. Pause as needed.

Sunday - Free

Notes at the end

Most people doing CrossFit have similar goals to you: size, strength, looking good, living longer, etc.

We used to not look at the combination of different workouts in a positive light, but it all ties together and doesn't interfere with each other. Most of your conditioning work also serves as assistance exercises.

Strength and conditioning techniques definitely have something to offer each other, even if you're not into CrossFit. You just need to be open to new things.

You may not necessarily like CrossFit, but this workout will benefit everyone in my opinion. At the very least, try it out to see how much you sweat. You might like it.

Source: www.t-nation.com - CrossFit for Meatheads
Author.

About the Author:
Jason Brown has been a strength and conditioning coach for over 10 years. He currently owns Box Programming and consults and creates programs for hundreds of resorts around the world.