If you’ve done Crossfit for any length of time, you understand that strength is a critical component to your overall performance. Chances are that you’ve stalled out with your strength gains, or you don’t really understand how to get stronger and not lose ground with your metabolic conditioning. This program is designed to do exactly that. It’s primarily a strength plan, with just enough conditioning to maintain what you’ve already built. Keep reading to see the full plan.

This program was primarily designed to be a continuation of the 12 week muscular endurance cycle, so I highly recommend you check that out prior to starting this plan, as it will prepare you very well for the high volume you will be doing in this plan.

This brings me to my next point about this plan. This is for experienced crossfitters. You need to have a significant strength base, and solid technique to try this plan. If that’s not you it’s ok, you just don’t need this much volume and intensity to progress, which is a good thing.

You should probably be able to meet or exceed most of these standards, if you are going to find success with this program. If you want to see the full ranking system for crossfitters click here.

On a side note, you’ll probably find that some of the deadlift and squat weights become very challenging as you progress. I’ve had great luck with lever belts, like this one made by Inzer (Amazon Affiliate Link). These types of belts are way better than your standard foam an nylon types for heavy lifting.

The Strength Plan

As a professional internet weirdo, who happens to program crossfit training, I know that there are loads of other people that are more knowledgeable about strength training than I am. One such company is Stronglifts.

I’ve used some of their programs in the past and have found them to very well thought out, as well as effective. That is why we will be using their excellent Stronglifts 5×5 advanced plan for our strength work.

The Stronglifts plan is an advanced version of the 5×5 plan we all know and love. It is; however, a plan for those wishing to only gain strength. So I’ve taken it upon myself to program crossfit WOD’s, and other conditioning work, around this plan to tailor it specifically for crossfitters.

If you want to learn the same step by step method I used to create this program, check out the ebook below!

Before you get started, you need to read their article and download their free spreadsheet, which gives you the exact sets and reps you will need to do for the strength work. All you have to do is put in your current maxes, which you will have if you finished the muscular endurance cycle, thats linked above.

Let’s get into the program!

Week 1

This week is going to be the easiest week in terms of strength training, which has allowed me to keep the WOD difficulty fairly high. You’ll notice that there is one dedicated snatch day each week to allow you to work on your technique and neuromuscular efficiency, with the lift most crossfitters have trouble with.

You will also notice that Thursdays are conditioning only days, with no extra strength training. This is for a couple of reasons. First, you need some recovery from the heavy lifting, and conditioning can help speed that recovery. Secondly, we will need these days to keep us from loosing our base of conditioning we’ve already built.

Note that you can pick whatever modality you want, run, bike, row, assault bike, etc. Generally I recommend picking bike, row, or assault bike as those will have the least impact on the strength portion of the program.

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Week 2

This week increases the total strength volume, and the WOD volume is held roughly the same as the previous week. We do see some higher skill moves in there, such as muscle ups. If you can’t do these movements scale to the next hardest version, i.e chest to bars for muscle ups.

We’ve also added in some back off sets on Tuesday, so we can continue to work the snatch. We have also increased the length of the cardio on Thursday. I definitely recommend that you stick with the same modality each week. Don’t run on week one, then bike this week etc.

Week 3

This week is going to be hard strength training wise. You’ll probably find that you’re taking about 45 minutes or so to get through the strength portion, which is why the WOD is generally held to 10 minutes or less. This will allow you the best chance of recovering from the difficult strength training.

It’s worth noting that just because this program has you doing the strength and the WOD in one session, there is no reason why you can’t do an AM and PM session if your schedule allows. This will of course take more overall time, but it is probably superior in terms of allowing maximum recovery between sessions.

Week 4

This is going to be the highest volume week for strength training in the whole cycle. These weights are very challenging, so you will need to take a minimum of 3 min or so between those heavy sets. That’s roughly 40 minutes of rest between sets! Remember, the point here is to move the weight with perfect form, not jack your heart rate up.

This is the last week before the deload on week 5. Here, I’ve done my best to pick WODs and movements that won’t impact your strength work, but there’s no way around this killer week.

Week 5

Ah, at last we have a reprieve from the heavy, heavy weights. This is a deload week, so the volume has been cut down, and so has some of the intensity. You will notice that the WODs aren’t super hard, but they’re pretty difficult.

This week is for recovery, so even though some of the WODs are still pretty heavy, and challenging, that doesn’t mean you have to go balls to the wall. Feel free to execute these WODs a little slower than your max. Remember this whole cycle is for strength, not metabolic conditioning!

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Final Thoughts

This is the first 5 weeks of a total of 9 weeks in the cycle. This will be difficult, but there is no way to accumulate strength without struggle and strain. If you have any questions, feel free to comment below.

If you finished this then you kick ass, and should continue to part two of the program.

Photo credit: TerryGeorge. via VisualHunt / CC BY-NC-SA

This is one of my older programs. I haven’t put together a separate drop box program for this. There is a download that links to Strong lifts for the strength stuff. It’s going to take you to their site where you can download the strength work. Hope that helps

I never thought I would feel and look better than I ever have AFTER having 2 kids! I’ve always lived a healthy lifestyle and be involved with athletics but even though I continued doing CrossFit throughout my pregnancy with Baylor, I still gained 60 pounds!! HOW DOES THAT HAPPEN!?! Straight up people…I have no idea! Pregnancy was one of the most beautiful, amazing, glorious blessings I have been able to experience but it was also one of the hardest things that my bodies been through PHYSICALLY .

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After having my little boy, I knew I had a long way to go…and after months and months of clean eating and CrossFit workouts, the weight came off! TO LEARN MORE ABOUT MY JOURNEY (CLICK HERE) Then after my baby weight was off I set new goals and continued to lose weight! This journey has been the most empowering and fulfilling experience!

I have fought many mental battles and although some battles were lost, the weight lose war was won! (yes, I am adding cheesy figurative language to this post) I’m not anywhere near done and with each goal accomplished, I eat a cupcake, and make more goals!! About 9 months ago my husband and I sadly said goodbye to our CrossFit gym that we were attending and started building a CrossFit gym in our garage! (CLICK HERE TO LEARN MORE) and (HERE TOO!) We have learned SO much over the last 9 months and it’s been SO fun to share some of that with all of you!!

In October I was asked to speak about my fitness journey at the Pinners Conference in Salt Lake City, UT!! I decided to make my class all about HOW TO LOSE WEIGHT WITH YOUR BUSY SCHEDULE! I knew all too well about trying to lose the weight with everything INCLUDING working part time outside the home! This class was a way for me to finally blog about and document all I had been doing within the last year to transform my body! READ PART 1: NUTRITION, PART 2: EXERCISE, PART 3: PUTTING IT ALL TOGETHER

HERE ARE THE LINKS TO ALL THE OTHER WEEKS! ENJOY!

As much as I LOVE my CrossFit garage gym, I soon realized that even those posts about my at-home gym weren’t being AS helpful as they could be! I mean some of you women might not have a garage to workout in, or a husband that has time to bust out a DIY pull-up bar, or maybe you’re a home body and you want to find a way to get results in the COMFORT of your own home! A friend of my, Kristen from Capturing Joy with Kristen Duke (you guys need to head over to her blog to get a 6 week check list printable) emailed me about 2 months ago, asking me to put together a 6 week CrossFit inspired at-home plan that didn’t require any equipment other than some hand weights and a jump rope!!

Let’s be completely honest here guys, this was tough! But with my husbands help, we bested it out and sent it her way!! Now that she has started her journey I cannot wait to share with you what we came up with! Whoever you are and whatever your story may be, this new PINNABLE 6 week at-home CrossFit plan is sure to benefit even the fittest person!

My husband and I have personally put together EVERY ONE of these workouts and let me just say right now, they are tough!! I did the workout already for today and it was HARD!! BUT, that’s the point!! I want all of you to strive to do your best during these workouts and if you have to modify it a bit than you can!!

There are 6 workouts a week on this plan…if you haven’t worked out a day in your life…this will kill you. I mean it will physically make you die! HAHA JK…but it will be really tough, SO…the biggest part about this plan is to SET GOALS!! Set yourself a goal to workout 3 times a week at first and than increase to 4 times a week as you go through this program!! I will be here for you every step of the way!! Email me your questions if you’re not sure what a specific movement is or how to do it! When I’m not able to make it to the gym, I will do one of these workouts with you all and post about it! There is NO REASON we can’t gain inspiration from each other every step of the way! Follow me on instagram @simplysadiejane to gain some motivation and drive!

I want to follow your 6 week journey as well!!! Post about it by using the hashtag #6weekstofab

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Remember to PIN this to your pinterest board and email me for any questions!

HUGE SHOUTOUT to my best gal pal Rachael for putting this AMAZING image together for me! She’s like the photoshop queen!!

FOR ALL MY NEWBIES OUT THERE!!!

WOD: means Workout Of Day

…and the number sequence 5-5-5-5-5 or 21-15-9 means how many times you do that movement so for the Day 1: STRENGTH you do 5 rounds of 5 weighted squats and for the WOD portion: you do 21 jumping squats, 21 pushups, 21 mountain climber and 21 situps…THEN…you do 15 of all those and then 9!!!

EMOM: Every Minute On the Minute! So if you have to do 10 burpees EMOM, you start at the beginning of one minute and BUST OUT those 10 burpees then rest UNTIL the start of the next minute!!

DOUBLE UNDERS: this is just jump roping but you swing the jump rope twice under your feet when you jump up! This took me MONTHS to master! Singles work great as well!

Does that make sense?…email if you have any questions!

CrossFit Warm Up

First let’s warm up! Your warm up is so important. Warming up will help prevent injury. You can use my CrossFit warm up or choose one of your own.

WEEK 1

I ended up making a really ghetto video that explains all the movements involved in the at-home workouts! ENJOY!