What would be a good template to program crossfit correctly?
I don't really care about doing snatches and such, but I like the overall idea of CF.
1) Strength exercise
2) Assistance / Hypertrophy work
3) Finisher / Metcon
DeFranco's 'built like a badass' is basically structured like this but more routines like this?
pls /fit/
>>36551833
Get the fuck off /fit/
>>36551894
why?
Learn to shit from a wheelchair.
Apart from memeing, most serious programs are built around it and they actually work, you concentrate on the big lift, it's variation, throw in two-three hypertrophy exercises and finish with something like kettlebell swings, prowler pushes, or generally martial arts conditioning circuits.
For example (sets x reps)
5x3 back squats with increasing weight (heavy)
4x8 front squats (medium weight)
4x10 lunges (stepping back) supersetted with 8-10 split-squats (both w/ dumbbells)
4xmax calf rises
take 5 minutes and do as many kettlebell swings as you can without overstraining. Take a 1 minute break and repeat, take another minute and repeat (try to beat the rep number every two weeks by just a few).
