CrossFit is all about being efficient and it is important to not only be efficient in workouts but also your programming. If you want to get strong AND get the most value for time from your strength training you should be starting with these 3 movements:
- High Bar Back Squat
- Overhead Press (Military Press)
These three movements are compound multi-joint movements. This means they recruit lots of muscles to move the weight and a whole lot more to stabilise the spine and other working joints. Greater muscle mass activation means your metabolism gets a huge boost. When performed correctly (e.g. full range of motion) these movements improve joint health and bone density too.
If you are really interested in getting stronger and building muscle then hormone profile is just as important. The big lifts stimulate the body’s natural production of Human Growth Hormone (HGH), Insulin-like Growth Factor (IGF1) and Testosterone; all anabolic muscle-building hormones (I’m sure you’ve all heard of them before).
The Squat, Deadlift, and Press are the 3 lifts that make up the “CrossFit Total” – a benchmark test for raw strength in CrossFit where you test your one rep max (1RM) for each lift.
So what protocol should you use when training these lifts? Every individual has different needs but here is a great starting point:
6 Sets of 3 reps @ 85% 1RM
Perform all six sets of one lift at the start of your training session on alternating days. (e.g. Mon,Wed,Fri)