CrossFit · Strength & Weak Points
The accessory work that unlocks your WODs · 3 sessions a week · 9 weeks
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Nine weeks of accessory work for a CrossFitter who has plateaued. This block does not replace your WODs: it sits alongside them and trains what they never develop. Maximal barbell strength, overhead catch depth, strict pulling before kipping, posterior chain under fatigue and anti-extension core work. Three sessions a week, three phases of three weeks, and a prerequisite rule that decides what you are allowed to write down.
What the program includes
- 9 weeks · 3 sessions / week · Intermediate
- Equipment : box or gym
- 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
- Tracking columns to fill straight into the printed PDF, week after week
- Detailed how-to, warm-up routine, adjustments page and glossary
The programming
- Phase 1 · Prerequisites (weeks 1 to 3) : Build what is missing before loading: catch depth, scapular control, a held overhead position. Slow tempos, pauses in the bottom position, three reps in reserve on every set.
- Phase 2 · Strict strength (weeks 4 to 6) : The heaviest loads of the block on the main movements. Short sets, long rests, weighted pull-ups and dips. The range built in phase 1 stays the entry condition for every set.
- Phase 3 · Transfer (weeks 7 to 9) : The strength you built transfers to your WODs: thruster, muscle-up transition, snatch pull. Short fast sets, core and grip under fatigue, with the phase 1 positions still held.
Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.
Format : Downloadable PDF, yours for life, designed to be printed.