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.

Week 1 Week 2 Week 3
Day 1 High Hang Power Clean High Hang Power Clean Deck Power Clean
Reps Weight Reps Weight Reps Weight
5 3 5
5 3 5
5 3 5
3 1 3
3 1 3
3 1 3
Day 2 Bench Press Bench Press Weighted Dip
Reps Weight Reps Weight Reps Weight
5 3 5
5 3 5
5 3 5
3 1 3
3 1 3
3 1 3
Day 3 Front Squat Front Squat Zercher Squat
Reps Weight Reps Weight Reps Weight
5 3 5
5 3 5
5 3 5
3 1 3
3 1 3
3 1 3
Day 4 Standing Press Standing Press Weighted Pull Up
Reps Weight Reps Weight Reps Weight
5 3 5
5 3 5
5 3 5
3 1 3
3 1 3
3 1 3

 

 

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

Leave a Reply

Your email address will not be published. Required fields are marked *

UPCOMING COURSES

POST CATEGORIES

Mobility WOD

CURRENT VIDEOS

Social Media Icons Powered by Acurax Wordpress Development Company
Visit Us On TwitterVisit Us On Google PlusVisit Us On FacebookVisit Us On PinterestVisit Us On YoutubeCheck Our Feed