If you haven’t known about it there is a structured strength program at CrossFit Las Vegas. This time around its going to use a very common chart used by lifters to gain strength.

Prilepin’s Chart

How to figure out the strength doc:
Each day has 2 movements. Somedays there is 1 barbell lift and a gymnastic or assistance, somedays there are 2 barbell movements. When you see the barbell movement you will see a number in parenthesis. That number is derived from the optimal number in Prilepin’s Chart for strength gains. That number is the number of reps you must complete for the day. Here is where a little bit of imagination comes in. You can do the reps per set however you want as long as you adhere to the staying within the optimal reps per set range and as long as you get close to the reps for the lift for the day. See some examples at the end of the post.

Both Joe and I agree that increasing strength will certainly make life a lot easier when doing a typical CrossFit WOD. You gain strength, and better movement patterns with regular exposure to barbell lifts. That said EVERY Monday, Wednesday, and Friday you will find a barbell movement in the usual CrossFit classes from now on. I would recommend lifting during class for about 3 months before starting a more specific strength program. If you have strength goals in mind for the New Year feel free to sit down with me and we can discuss a plan.

Structured Strength
-Back Squat (15)
-Glute Ham Raises 4 x 12

Start off at about 82% of your 1RM. Next week when you back squat you will be adding 5-10lbs
Your optimal sets is 3-6 so you can do as many sets as you want to get 15 reps. 5-5-5, 3-3-3-3-3, 3-4-4-4, 5-4-3-3, etc. Do you get the idea?

CrossFit Strength
Back Squat
3-3-3-3-3

All sets are to be done at the same weight. Next time you back squat for strength you will be adding 5-10lbs.