Comment adapter un programme de Musculation avec du Crossfit | Charlie Tango Fitness

How to adapt a bodybuilding program with Crossfit

Don't make the biggest and most common CrossFit mistake... forgetting about strength.

CrossFit is a form of training that uses a large portion of anaerobic capacity to make movements more efficient. But, a typical CrossFit program doesn't take into account those who...
  • Are very weak, or to be politically correct, those who need hard work.

Yes, scaling workouts is a viable option, but my belief and experience is that training strength separately will make CrossFit workouts easier and faster, and that is easily achievable with the options listed below.

The evolution of CrossFit has brought us very comprehensive programming sites, like ours. These sites have recognized the need to train strength separately and not always as part of a WOD. I believe CrossFit would like to stay true to its roots, and they are well aware that training separately from strength is the direction the community is going and has taken.

I've been traveling a bit this past year and had the opportunity to train at 3 different CrossFit boxes. Since I mostly train out of my garage, it was a nice change of pace to see the community members in action.

adapt-muscle-building-program-with-crossfit

What I would like to emphasize is that in each place:

Strength became a priority, not an option.

Two of the boxes followed a program created by the owner and head trainer, which consisted of performing a hard base effort at the beginning of each workout, followed by ten minutes of rest, and then a metabolic conditioning or WOD.

The other box had what they called underground strength sessions every week. These were more intense strength training sessions, involving functional movements and core lifts. It was a lot of fun and effective. I found it intriguing that strength training was becoming more prominent in all three locations.

bodybuilding-and-crossfit-program


What is the best way to program strength in CrossFit?

Unfortunately, the answer is: it depends.

  • Do you need a lot of strength work?
  • Do you just need to maintain a certain strength?
  • Could you lose some strength if it would help your metcons?

It depends on your current situation... that you will get your answer.

Question 1: You may need to avoid CrossFit WODs and only do strength training, or program strength training with short metcons a few times a week.

Question 2: You can follow any of the CrossFit programs

Question 3: A rare case, but I would recommend the main site only.

3 Ways I Successfully Programmed Strength in CrossFit

The only way to make a program work for you is to set goals and baselines. I've experimented a lot with CrossFit programming and here are my results.

My current programming is working very well for me. I frequently set strength and competition records. Here's what it looks like.

crossfit-bodybuilding-program


6 days a week


I follow the strength program opposite to the letter. I don't choose which part of the program I like best, I follow the entire strength program.

I condition myself with CrossFit.
3 weeks on, 1 week off


Instant week

Sunday - Press
Monday - Deadlift
Tuesday - CrossFit
Wednesday - Bench + CrossFit
Thursday - OFF
Friday - Squat + CrossFit
Saturday - Active recovery (running, cycling, something easy)


The days that include CrossFit are different each week. On a CrossFit-only day, I might do a 20-minute AMRAP.

On CrossFit days, I might do 1 or 2 short metcons. Sometimes I do the "sustainability" portion of SEALFIT for conditioning. This can change from week to week.

Ultimately, I only do CrossFit style workouts 3 times a week. So, am I still a CrossFitter? You bet I am.

If I can only do CrossFit 3x a week and still PR benchmark WODs, I'm still a CrossFitter. This program is primarily for strength gains and that's my main focus right now.

But as the year progresses and I get closer to my strength goals, I will begin a transition back to maybe 50-50 CrossFit/strength.

RESULT : Great success in the short term, but a lot of work in the long term.

Strength and CrossFit are not considered one and the same. The community is starting to point this out, in obvious ways too. CrossFit is what you make it.

Strength training separately is a necessity to perform at a high level. How do you integrate strength into your routine? Or do you? Will you?

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