Whether you are just starting CrossFit or have been doing crossfit for awhile there is a lot of work involved to get that crossfit strength. Which ever category you are in I hope by now that you realize crossfit’s heavy 1-1-1-1-1-1-1 workout every 6+ weeks is not sufficient for any kind of strength program. These programs below are no secret to most crossfitters, but I still want to throw it out there for those of you who are unfamiliar.
CrossFit Strength Defined
My definition of crossfit strength: Go look at all of the GIRL and HERO workouts. If you can do all of those workouts as listed with no subs or lighter weights than you have crossfit strength. Any more is awesome, any less and you need to work on it. Keep in mind this is just for the basic crossfitter. If you are looking to compete you should be able to throw a lot of those weights around like they nothing.
CrossFit Strength for the Beginner
Starting Strength by Mark Rippetoe
proof that pure hypertrophy by isolation is a great strength program contrary to the belief of most crossfitters, since I have never subbed a weight in crossfit.
However, I have read the book and this is the program I now recommend for people starting crossfit or weak crossfitters. It goes over the five main barbell lifts squat, bench press, deadlift, power clean, and press. These are all the crossfit strength building exercises you will ever need. So if you are looking increase your strength this is a must read.
CrossFit Strength a Little More Advanced
The Wendler 5/3/1 program by Jim Wendler
Jim Wendler devloped this program in an effort to allow someone to continually lift year round and still see progression and PRs. It works on a basic 3 week uploading principle based off percentages of your max. The 4th week is an unloading phase where you do not go above 60% of your max.
This program does exactly what it says, and it will pack on the strength. It allows you to stay fresh and continually work on your weaknesses. If you get this book I highly recommend doing what he says by using your training max the first 4 weeks. It was a good starting point for me and I have seen great results.
CrossFit Strength in Summary:
Crossfit takes a great deal of strength to fully accomplish all of the workouts. If you are just starting out I recommend Starting Strength and if you are a little more advanced I recommend the wendler program. I come from a strength training background so if you have any questions about these programs or any other program just let me know.