FFD MEBB

 

Spring training is going to roll in to summer maintenance before you know so I want to lay out a few programming templates for you over the next few weeks. Hopefully everyone has had a chance to play with the Strength and Skill Standards from CrossFit North and have some idea of where their weaknesses lie. I am going to start with a template that covers the group the people who have a big gas tank and aren’t super concerned about losing body fat but need a little help in the  strength / power field.

 

This template, as with the rest, is an off-shoot of Coach Michael Rutherford’s Max Effort Black Box (MEBB) HERE. I will get into more detail on the theory later on but the basic idea is exactly what it says, Max Effort. Everyday you work as hard as you can in contrast to the Windler 531 approach where your loading is programmed in. I will provide some guidelines for weight percentages to get you all started but ultimately it will be up to the individual to judge. So without further adieu…

 

Movement pool:

Upper Body (U)

  • Standing Press (SP)
  • Weighted Pull Up (WP)

Lower Body (L)

  • Back Squat (BS)
  • Front Squat (FS)

Total Body (T)

  • Power Clean (PC)
  • Hang Clean (HC)

 

Rep scheme:

1st Rotation

  • 5-5-5-3-3-3

2nd Rotation

  • 3-3-3-1-1-1

 

DAY 1 – CrossFit workout (XF) Gymnastic Emphasis

DAY 2 – ME (Total Body-PC) (introductory reps)

5-5-5-3-3-3

DAY 3 – CrossFit workout (XF) Running, Rowing, Durability etc.

DAY 4 – REST

DAY 5 – CrossFit workout (XF) Gymnastic Emphasis

DAY 6 – ME (Lower Body-BS) (introductory reps)

5-5-5-3-3-3

DAY 7 – CrossFit workout (XF) Running, Rowing, Durability etc.

DAY 8 – REST

DAY 9 – CrossFit workout (XF) Gymnastic Emphasis

DAY 10 – ME (Upper Body-SP) (introductory reps)

5-5-5-3-3-3

DAY 11 – CrossFit workout (XF) Running, Rowing, Durability etc.

DAY 12 – REST

DAY 13 – CrossFit workout (XF) Gymnastic Emphasis

DAY 14 – ME (Total Body-PC) 3-3-3-1-1-1

DAY 15 – CrossFit workout (XF) Running, Rowing, Durability etc.

DAY 16 – REST

DAY 17 – CrossFit workout (XF) Gymnastic Emphasis

DAY 18 – ME (Lower Body-BS) (introductory reps)

3-3-3-1-1-1

DAY 19 – CrossFit workout (XF) Running, Rowing, Durability etc.

DAY 20 – REST

DAY 21 – CrossFit workout (XF) Gymnastic Emphasis

DAY 22 – ME (Upper Body SP) (introductory reps)

3-3-3-1-1-1

DAY 23 – CrossFit workout (XF) Running, Rowing, Durability etc.

DAY 24 – REST

 

We have now rotated through the introductory reps and the foundation ME reps once. Now we rotate to the secondary foundation movement. In this case it would be hang cleans, front squats and weighted pull ups.

 

 

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