CROSSFIT PETWORTH STRENGTH AND SKILL RESOURCES

Strength

While we program linear strength cycles in our classes, if you want to get stronger you need to not only lift more often but also include more accessory work into your routine. Many linear programs exist and whichever one you choose to follow, you need to stick with it to see gains. Here are some of your options: 

Wendler 5/3/1 

If you are looking to increase your overall strength and need to keep your lifting session short and sweet, Wendler 5/3/1 is what you're looking for.

A Hardcore Look at Wendler's 5/3/1 Powerlifting Routine 
5/3/1: How to Build Pure Strength 
Black Iron Beast 5/3/1 Calculator 

Smolov/Smolov Jr. 

Want to increase your squat numbers? The Smolov Squat program is for you (athletes also use it for bench press). The full Smolov program is a brutal 13 week cycle with a huge volume of squats. If you are new to lifting, the Smolov Junior program is a much better choice.

Smolov
Smolov Jr.

These programs are not the only strength programs out there. If you find one you would like to try, let us know!

Olympic Lifts

The Snatch and the Clean and Jerk are extremely technical movements that take tons of patience, persistence, and practice. They require a magical mix of speed, skill, and strength that takes years to build and perfect. Also, they are fun. While nothing takes the place of live instruction and coaching, here are some articles to help improve your Olympic lifts:

The Burgener Warmup
Increasing Proficiency in the Olympic Lifts
Olympic Lifting and Building Strength

Gymnastics Movements

Pullups and Ring Dips

Want to develop your strict pullups and ring dips? Then you need to treat them (and any other strict gymnastic movements) as a strength workout basically because it is. Check out this template:

Pullup Progression Template for CrossFit
Ring Dip Progression Template for CrossFit

Kipping Movements

The kipping movement allows you to do more work in less time by adding a dynamic element to the strict pullup, knees to elbows, toes to bar or handstand pushups. As with everything, to get better at them, you need to practice.

How to Improve Your Pullups
Handstand Pushup Progression Template for CrossFit

Double Unders

You have to practice every chance you get. Also, get your own rope.

Ridiculously Awesome, yet Brief, Guide to Double Unders



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