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!
Snatch Warm Up
1 x 5
1 x 12 @ 75 %
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.
Clean Warm Up
1 x 12 @ 75 %
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.
Split Jerk Warm Up
1 x 5
1 x 12 @ 75 %
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.
4 Min AMRAP 5 Push-up + Burpee 10 KBS
Big Bend Warm Up
2 Sets :30 Sec Bottom Of Push-Up Hold :30 Sec Goblet Squat Hold :30 Sec Dead Bug Reps
3, 10, 10, 10
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.
Owner and Head Coach of Big Bend Strength, an Olympic Weightlifting, Strength, and Fitness education company.
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CrossFit athleteVerified Athlete
"The metcons were really fun but the focus on the lifting has helped me get WAY stronger!"
CrossFit Athlete and WeightlfiterVerified 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!"
CrossFit Athlete and PowerlifterVerified Athlete
"Love the weightlifting progressions, and the metcons were great!"
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