Help making a crossfit/judo/strength routine

[Kevin Pinel]

Hi All,

Sorry if this is posted in the wrong category, but I would really appreciate some help if possible.

I do Judo 2 days per week, with one squad conditioning session on Sundays. I really need to set myself a routine that helps me gets stronger (so weight training) but also fits in some WOD's (for conditioning) and judo days. my Sunday conditioning sessions will stop soon because of the weather.

I have been trying to figure one out myself and all I can think of is either -

2 Strength sessions per week (Squat 3x5, Bench 3x5, Goods Mornings, Rows) (Deadlift 3x5, Mill Press 3x5, Chins, Fronties) - 1 WOD session with maybe more assistance moves on the weekend.

OR

3 Weight sessions per week with a WOD on the end of each one, similar to Crossfit Football which looks like a brilliant setup, so - (Squat 3x5, Bench 3x5 Quick WOD to mimic judo ideally) (Deadift 3x5, Weighted Chins, WOD) (Fronties 3x5, Press 3x5, WOD). Judo twice per week.

These are all I can really think and probably aren't ideal at all, so please feel free to other any input.

My judo days are Tuesdays and Thursdays, so my week looks like this -

Monday - (open to train)
Tuesday - Judo
Wednesday - (open to train)
Thursday - Judo
Friday - (open to train)
Sat - (open to train)
Sun - Squad training, will stop very soon.

My goals are strength, fitness, and little more size as I'm sitting at 70kg @ 5 ft 10.

Sorry for the uber long post, thanks in advance for any advice.

[Blair Robert Lowe]

google Gant Grimes.

I would train on Monday and Friday and maybe something lighter on Saturday or Sunday.

Keep it simple to squat and press, maybe some olympic lifts before that and some conditioning afterwards. Could be a WOD of some creation but I wouldn't feel the need to go past 15 minutes.

Maybe on Saturday/Sunday, just do a WOD. You could also just use CFFB DWOD's. This could also be a chipper or just some endurance stuff. Or just rotate it amongst that.

[Kevin Pinel]

Originally Posted by Blair Robert Lowe

google Gant Grimes.

I would train on Monday and Friday and maybe something lighter on Saturday or Sunday.

Keep it simple to squat and press, maybe some olympic lifts before that and some conditioning afterwards. Could be a WOD of some creation but I wouldn't feel the need to go past 15 minutes.

Maybe on Saturday/Sunday, just do a WOD. You could also just use CFFB DWOD's. This could also be a chipper or just some endurance stuff. Or just rotate it amongst that.

Googleing now, thanks for that. Twice a week seems sensible tbh.

[Kevin Pinel]

Just to make sure I've understood you, are you suggesting somthing like-

Monday - Power Snatch - Squat (3x5) - Bench (3x5) - Metcon (bodyweight)
Tuesday - Judo
Wednesday - Off
Thursday - Judo
Friday - Power Clean - Deadlift (3x5) - Press (3x5) - Metcon (bodyweight)
Sat - Metcon - Chins / Core
Sun - Off

Not going to lie, I do really like the look of that. I say 'bodyweight' because I need to get more dips, chins, pull ups etc into my training and it would work out quite well.

[Stefan Pavlovic]

From my personal expirience,i can suggest that on days off(for example sunday in your situation) you could do some easy warming-up,some light jump rope routine just to warm your self up and after that 30-45min of stretching.This really helped me.This release me of all the stress on muscle i recieve by workouts during week,and by this method you also gain muscle(you damage your muscle fibers by stretching same like during training),and it prevented me from injuris.
*THIS IS MY PERSONAL OPINION,I HAVEN'T GOT ALMOST ANY EXPIRIENCE WITH CROSS-FIT,YET*

[Blair Robert Lowe]

Looks pretty good to me.

[Kevin Pinel]

Originally Posted by Stefan Pavlovic

From my personal expirience,i can suggest that on days off(for example sunday in your situation) you could do some easy warming-up,some light jump rope routine just to warm your self up and after that 30-45min of stretching.This really helped me.This release me of all the stress on muscle i recieve by workouts during week,and by this method you also gain muscle(you damage your muscle fibers by stretching same like during training),and it prevented me from injuris.
*THIS IS MY PERSONAL OPINION,I HAVEN'T GOT ALMOST ANY EXPIRIENCE WITH CROSS-FIT,YET*

Thanks mate, I admit I really strech alot, and do mobility when I can (not so much atm with work), it really helps me stay flexible for Judo. I will set a good day aside on a rest day.

Thanks

@ Blair -

Cool, thanks mate. I might start a log on here soon

[Blair Robert Lowe]

Call it " the Uchimata crossfit log " badass

[Kevin Pinel]

Beast of a name, if only I didn't suck at Uchimata lol. 'Drop Seon Nage Crossfit Log' doesn't quite have the same ring to it.

[Blair Robert Lowe]

Heheh. One of my dad's favorite throws and probably my best throw. Besides, it hurts people well.