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Old 11-14-2011, 02:04 PM   #1
Kevin McCahill
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CFFB Template

Is there a base template for CFFB?
For example, I can understand the conjugate template-
day 1: ME Upper.
day 2: Metcon (lower based).
day 3: Rest
day 4: ME Lower.
day 5: Metcon (upper based).
day 6 :Metcon.
day 7: Rest
Each ME upper and lower exercise rotates on a 4 week cycle and assistance exercises are programmed in.

Does CFFB have a base template or is it a strength WOD followed by a short DWOD each day?

I guess I would imagine the SWOD and DWOD are strategically paired off for upper and lower exercises...

Thanks!
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Old 11-14-2011, 03:47 PM   #2
Dave Traeger
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Re: CFFB Template

Quote:
Originally Posted by Kevin McCahill View Post
Is there a base template for CFFB?
For example, I can understand the conjugate template-
day 1: ME Upper.
day 2: Metcon (lower based).
day 3: Rest
day 4: ME Lower.
day 5: Metcon (upper based).
day 6 :Metcon.
day 7: Rest
Each ME upper and lower exercise rotates on a 4 week cycle and assistance exercises are programmed in.

Does CFFB have a base template or is it a strength WOD followed by a short DWOD each day?

I guess I would imagine the SWOD and DWOD are strategically paired off for upper and lower exercises...

Thanks!
He has it on his website: http://talktomejohnnie.com/crossfit-...hlete-template wfs
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Old 11-14-2011, 03:50 PM   #3
Ramon Gomez
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Re: CFFB Template

Yeah, there's probably not a better source of info about it than John himself.
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Old 11-15-2011, 06:15 AM   #4
Kevin McCahill
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Re: CFFB Template

Thanks Guys!
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Old 11-16-2011, 08:58 AM   #5
Brad Gutting
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Re: CFFB Template

The template for CFFB is:

Advanced Athletes--
Day 1
Plyometrics
ME Sprint (Vertical/COG/Multi-Directional)
Squat Volume
Horizontal Push Intensity
Accessory Vertical Push Volume
Hard Trunk

Day 2
Sled Push or Sled Drag (Forward or Reverse)*
Intensity Pull
Upper Back Pull
Shrug Variation
Low Back
Light Trunk

Day 3
Off

Day 4
Squat Intensity
Vertical Push Intensity
Accessory Horizontal Push Volume
Sprint Volume (Vertical/COG/Multi-Directional)
Light Trunk

Day 5
Plyometrics
Dynamic Pull
Weighted Vertical Pull
Power Shrugs
Low Back
Hard Trunk

Day 6
Field Work/Conditioning

Day 7
Off

Less-experienced athletes--
Day 1
ME Sprints (Vertical/COG/Multi-Directional)
Squat 35 (when program repeats add 5 lbs to Day 4)
Press 35 (add 2.5 lbs to bar from last press day)

Day 2
DL 15 (add 10 lbs from last DL day)
Vertical Pull (Prone Grip) 3 x max reps

Day 3
Off

Day 4
Squat 35 (add 5 lbs to Day 1)
Bench 35 (add 2.5 lbs to bar from last bench day)
Volume Sprints (Vertical/COG/Multi-Directional)

Day 5
Power Clean 53 (add 2.5 lbs to the bar from last PC)
Vertical Pull (Supine Grip) 3 x max reps

Day 6
Field Work/Conditioning

Day 7
Off

------
"Intensity" means a lift done really heavy, like 90-97% 1RM.
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