CrossFit · Strength & Weak Points

An accessory program for a CrossFitter who has plateaued: nine weeks of strength that do not replace your WODs but train what they never develop, maximal barbell strength, overhead catch depth, strict pulling and posterior chain under fatigue. Three sessions a week, alongside your WODs, not instead of them.

Who is it for?

Built for an intermediate CrossFit athlete, this program runs in a box or a standard gym. It suits anyone who feels their WODs have stalled because one specific weak point, strength, range or strict pulling, is holding progress back.

The method

Three phases of three weeks, with a prerequisite rule that decides what you are allowed to write down. The first builds what is missing before loading, catch depth, scapular control, a held overhead position, at slow tempos. The second sets the heaviest loads of the block on the main movements, short sets and long rests. The third transfers that strength to your WODs, thruster, muscle-up transition, snatch pull, in short fast sets, with the phase 1 positions still held. Moving from one phase to the next never happens on a fixed date: it is meeting the prerequisite that unlocks the next load, not the calendar.

Is nine weeks of accessory work compatible with my regular WODs?

Yes, that is the whole point: three sessions a week that sit alongside your WODs, not in their place, without replacing them.

Do I need a box, or does a standard gym work too?

A box or a standard gym both work, as long as the equipment lets you load the barbell, weighted pull-ups and dips.

What does the prerequisite rule actually mean in practice?

Every movement must reach a set level of range and control in phase 1 before it gets loaded heavy in phase 2: that is what protects the shoulder on this kind of work.

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.