CJ Fitness
Strength & Conditioning, Bodybuilding
Coach
CJ Ward
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Remove strength as a limiter in workouts
When basic strength improves, movements like thrusters, wall balls, cleans, and deadlifts feel lighter, allowing you to move faster and last longer in workouts.
Build muscle and strengthen weak links
Targeted accessory work develops the muscles that support strong and resilient lifting mechanics, helping improve durability in training.
Maintain your conditioning, get STRONG.
The program is designed to fit alongside CrossFit training, allowing you to build strength without sacrificing the engine you’ve worked hard to develop.
Features
Programming 7 days per week
Daily strength, accessory work, that’s accessible and challenging for athletes of any level or background.
Delivered through TrainHeroic
No more spreadsheets. Easy to follow program that tracks all your lifts to view progress from week to week.
Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1
A
Bench Press
5 x 5 @ 70 %
B
Weighted Strict Pullup
4 x 6 @ 8
C
Incline DB Bench Press
3 x 10 @ 8
D
Standing DB Upright Row
3 x 15 @ 8
E
Banded Tricep Pushdown
3 x 20
Monday
Week 1 Day 2
A
Back Squat
5 x 5 @ 70 %
B
Romanian Deadlift
3 x 8 @ 8
C
DB Bulgarian Split Squat
3 x 10 @ 8
D
Ring Hamstring Curl
3 x 12
E
Seated Box Jump
3 x 6
Wednesday
Week 1 Day 4
A
Strict Press
5 x 5 @ 65 %
B
Barbell Row
4 x 8 @ 8
C
DB Reverse Fly
3 x 15 @ 8
D
Hammer Curl
3 x 12 @ 8
E
Banded Pull Aparts
3 x 20
Thursday
Week 1 Day 5
A
Front Squat
3 x 5 @ 65 %
B
Deadlift
4 x 5 @ 70 %
C
Barbell Hip Thrust
3 x 10 @ 8
D
Hanging Leg Raise
3 x 15
FAQs
Can I do this program alongside my regular CrossFit classes?
How long does each session take?
What if I don’t know my 1RM for the main lifts?
Is this program suitable for beginners?
What happens after the program finishes?
Yes. This program is designed to complement CrossFit training. Most athletes can follow this program while doing CrossFit 3–4 days per week without negatively impacting recovery, providing sleep and good nutrition are being met.
Each training session is designed to take 45–60 minutes, making it easy to complete before or after a CrossFit class.
You don’t need a tested max to start. The program includes guidelines for estimating a training max using recent lifting numbers so you can safely follow the percentage-based programming.
This program is best suited for intermediate CrossFit athletes who already have basic experience with the barbell lifts such as squats, presses, and deadlifts.
The final week includes a testing phase where you can establish new strength numbers and update your training max for your next training cycle.
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