Max Effort Black Box #MEBB
This template is a 4 day split with a strength bias. There are a finite number of Metcon type wods on the diagnostics page that should be randomly selected and performed 5-10 minutes after the strength work for the day. The limited number of wods is an effort to streamline the training day by giving the athletes a chance to learn the workouts and track progress while still providing for the “constantly varied” part of the CrossFit protocol. I would recommend rotating in 3 new wods at the end of the 12 weeks to fend of boredom. I personally have used this template in a Monday Tuesday Thursday Friday split and have chosen to do “skill work”(mostly gymnastic and O-lifting) instead of a diagnostic wod on Mondays and Thursdays to avoid over training. If you have a solid sleep schedule and limited chronic stress go for all 4 days if you want. There is also a place to track strength metrics on the top left of the diagnostic page, feel free to change those to what ever you are trying to track. RFE Split Squats are Rear Foot Elevated Split Squats or Bulgarian Split Squats. D. Deadlifts are Deficit Deadlifts meaning that you use smaller diameter plates or pull from an elevated platform, the idea is that you are pulling the bar from a lower starting position.
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| Strength and Power | Pre | Week 6 | Post | ||||
| Max Rep Bench 225# | |||||||
| Max Pwr Clean & Jerk | |||||||
| Max Strict Pull Ups | |||||||
| Max Deadlift | |||||||
| Max Back Squat | |||||||
| Max Standing Press | |||||||
| Metcon | |||||||
| 1 Quinn | Date | Score | 2 Norcal Crippler | Date | Score | 3 400s | Date |
| 12 Deadlift | 30 Back Squat 225# | 400 meter run | |||||
| 9 Hang Power Clean | 800 meter run | Rest 2 minutes | |||||
| 6 Push Press | 4x | ||||||
| 5x (Loading 155#) | |||||||
| 4 Nancy | Date | Score | 5 Fran | Date | Score | 6 | Date |
| 15 Overhead Squat | 21-15-9 | Min on the Min for 10m | |||||
| 400 meter run | Thruster | 3 Handstand Push Up | |||||
| 5x (Loading 95#) | Pull Up | 5 Clean Pull | |||||
| (Loading 95#) | (Loading 255#) | ||||||
| 7 Tabata | Date | Score | 8 | Date | Score | 9 | Date |
| Front Squat 95# | 20 min AMRAP | 9-7-5 | |||||
| Rope Battle | 30 Double Under | Snatch | |||||
| Push Up | 15 Rower | Chest to Bar Pull Up | |||||
| Squat | 7 Short Shuttle (10′) | (Loading 135#) | |||||
This is a sample of the first 3 weeks and the “diagnostics” page. Remember the importance of establishing diagnostics lies in measuring your fitness by performance. Feel free to change up the diagnostics to fit your goals, equipment, ego, etc. You can download the whole template HERE. Or buy and read the theory piece written by the master @coachrut
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