Improve your 3 core lifts with this 9 week training program

The following program is a detailed routine to help a crossfitter improve their strength in the big 3 core lifts (squat, bench, and deadlift) while still maintaining time and energy to do their usual crossfit workouts. Outlined below is a 9-week strength cycle. It is split into 2 days per week. I would recommend doing the lower day on Monday and the upper day on Thursday, but depending on your crossfit schedule you can adjust that how you see fit, just allow yourself 2-3 days between the two workouts of the week. As you’ll notice the workout is a percentage based program, so that means you’ll have to know your one rep max in the squat, bench, and deadlift, or at least have a general idea. If this is your first time running a strength cycle or if you are fairly new to the squat, bench, and deadlift, I would advise subtracting 10-20 pounds from your 1RM before applying the percentages. For this program to work ideally for a crossfit athlete you should limit or completely eliminate any other lifting sessions other than these two workouts a week and your crossfit workouts. Week 4 and week 8 are what are referred to as deload weeks, although the workouts in these weeks may seem easy they are a necessity to the success of the program.

Week 1


Week 2


Week 3


Week 4


Week 5


Week 6


*GHR= Glute-Ham Raise

**Choose an abdominal exercise of your choice, I like decline bench sit-ups with medicine ball

***If you do not have access to mini bands just be sure to press weight explosively after pausing with triceps on floor.