OlyFit 5-Day

Big Bend Strength

Weightlifting, Functional Fitness
Coach
Brian Chambers

Introducing one of the first ever Olympic Weightlifting biased CrossFit programs!

Most CrossFit programs may do 2-3 lifts per week, with no seeming progression from week to week, this program follows a strict progression, with a lift EVERY workout.

If you want to get stronger, you NEED to lift, and you need to follow a progression.

But this isn't just a lifting program.

This program also focuses on one high skill gymnastics exercise per month, with progressions to help you conquer even the most difficult of exercises!

You'll also be focusing on one benchmark metcon per month with carefully designed workouts made to improve your scores on someof the most famouc crossfit workouts like Fran, Murph, Helen, and Karen.

Don't worry about getting bored with your workouts either, while CrossFit is at the heart of these workouts, there are unique twists of bodybuilding, powerlifting, and weightlifting sprinkled in to keep you on your toes!

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Daily video review!
This program includes daily video review to help make sure your technique is spot on!
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Unique Workouts
While these are CrossFit workouts, don't expect your normal metcons. These have a unique twist to them that will keep you on your toes!
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Skill And Weightlifting Progressions
No more scaling the workout! If you have a gymnastics movement you need to improve, we'll help you improve them with carefully planned progressions each month! If you can't improve your olympic lifts because you don't do them enough, worry not! You'll be on a barbell every day!
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Benchmark Testing
Each month will focus on a specific benchmark workout, practicing the movements and increasing your endurance with each of them before retesting!
Features
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Access to your coaches
You'll always have access to your coach for any questions!
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to help you make sure you know what you're doing!
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Top-tier readiness testing and performance tracking are now available through TrainHeroic!
Equipment
Required
Barbell and bumper plates // Squat rack // Dumbbells // Box // Bench // Bike and Rower // Wall Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

A

Snatch Warm Up

1 x 5

B

Snatch

1 x 12 @ 75 %

Circuit

C

AMRAP 12 6 Strict Handstand Pushups/6 Heavy Seated Z-Press w/ 3 sec negative :20 Sec Handstand Hold/:30 Sec Plank Hold 10/7 Cal Air Bike Week 2 developing our HSPU! This workout is for quality, so if you don't have hspu but do have the hs hold, get your practice with the holds. Tight braced abs on handstand holds, maintaining that brace on the push ups and not letting the ribs flare/back overarch. The big goal for those with a great handstand is to go unbroken on HSPU and stay in the handstand for your hold.

Monday
Week 2 Day 2

A

Clean Warm Up

B

Clean

1 x 12 @ 75 %

Circuit

C

4 Rounds 25 Unbroken Pullups *Every time you break, complete the remaining reps in your unbroken set in calories on the rower and reps of bench press at 135/85, then rest 1 minute before starting the next round. Note, do not complete the remaining reps from your first set. Once you drop from the bar, that set is now done. I.E. if you complete 10 pullups on round 1, you'll then do 15 calorie row and 15 reps of bench press before starting round 2. This is a pullup endurance workout. Obviously I'm not expecting any/many to complete all 25 unbroken, but see how long you can hang on to the bar. Wearing grips is advised. When putting your score in, write the total number of reps complete each set, all added together.

Wednesday
Week 2 Day 4

A

Split Jerk Warm Up

1 x 5

B

Split Jerk

1 x 12 @ 75 %

Circuit

C

4 Min AMRAP 5 Push-up + Burpee (just a burpee with an extra pushup) 10 American Kettlebell Swings 53/35 Rest 1 Min and repeat. Place first 4 min AMRAP score here, and second 4 Min AMRAP score below.

Circuit

D

4 Min AMRAP 5 Push-up + Burpee 10 KBS

Thursday
Week 2 Day 5

Prep

A

Big Bend Warm Up

2 Sets :30 Sec Bottom Of Push-Up Hold :30 Sec Goblet Squat Hold :30 Sec Dead Bug Reps

B

Front Squat

3, 10, 10, 10

Circuit

C

Every 2 Mins for 5 Rounds 10 Deadlift 135/95 8 Hang Power Clean 6 Front Squat Max reps double-under's in remaining time. Score is total Dubs completed across all 5 sets. Modify weight to something you can do unbroken, or under a minute. The goal is to leave yourself with at least a minute of dubs, if it gets to be more than that, drop the weight.

Coach
coach-avatar Brian Chambers

Owner and Head Coach of Big Bend Strength, an Olympic Weightlifting, Strength, and Fitness education company.

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FAQs
How long are the workouts?
Each workout is designed to take 60 mins or less. If you are interested in longer workouts, then the combo membership will also give you access to bodybuilding accessories on our OlyBuilding program!
Can I do this program as a beginner?
If you are new to CrossFit, then you can do this program, though I would recommend going through our free beginners weightlifting program first! https://www.bigbendsc.com/weightlifting-101
Will I get technique coaching?
Yes! This program includes daily video review on your lifts as well as skills and metcons!
The Proof
verified-athlete-avatar Kendall

CrossFit athlete

Verified Athlete

"The metcons were really fun but the focus on the lifting has helped me get WAY stronger!"

verified-athlete-avatar Amy

CrossFit Athlete and Weightlfiter

Verified Athlete

"The gymnastics progressions were exactly what I was looking for! The metcons were fun, and the lifting was easily the best part. I loved the EMOM's!"

verified-athlete-avatar Montana

CrossFit Athlete and Powerlifter

Verified Athlete

"Love the weightlifting progressions, and the metcons were great!"

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OlyFit 5-Day
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OlyFit 5-Day
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OlyFit 5-Day
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