Plates To Plates has experimented with various Crossfit workout programs in order to gain further knowledge of the effects each one has with individuals and their performance. However what has been found to be the most effective training protocol, is a Crossfit Conjugate style program involving strength training, metabolic conditioning, and gymnastics/mobility each week.
To be a good Crossfit athlete, individuals need to be well-rounded in all aspects of the sport. Obviously each person will have strengths and weaknesses (ie. someone who is very strong, yet cannot run a mile, or vice versa), but by surpassing our limits of our strengths and working to improve our weaknesses, we can become a greater athlete.
That being said, Plates To Plates daily workouts are programmed to provide strength, conditioning, and gymnastic work. Strength work is done 4 days a week, while 2 days are dedicated to metabolic conditioning and one day for rest and gymnastic/mobility work. The following is an example week:
Monday - Strength (Press work)
Tuesday - Strength (Pull work)
Wednesday - Metabolic Conditioning
Thursday - Strength (Press work)
Friday - Strength (Squat work)
Saturday - Rest/Gymnastics
Sunday - Metabolic Conditioning
This template is what has been found to improve all aspects in the sport of Crossfit, but as mentioned before, people have individual strengths and weaknesses, and goals to accomplish. Therefore, this template can be modified in order to suite ones needs, however for overall performance the daily workouts provided on the WOD page is suggested.
Now that you have the background, it's time to get bigger, better, and of course sweaty. So what are you waiting for.. go kick some ass!
