CrossFit | Classic Westside Barbell Conjugate System: The Evolution Ep_3

WEEKLY TRAINING TEMPLATE BELOW...
Known for producing absolute strength in athletes, and pioneering speed and power development, CrossFit athletes routinely seek the implementation of the Westside Barbell Conjugate System. As the WSBB system is (at its core) designed around the performance of the powerlifter, implementation towards CrossFit has seen confusion. As a strength and conditioning coach who has worked one-on-one with CrossFit Games individual competitors and top 10 teams (both during my decade at Westside Barbell and my facility), I lay out how to optimize this potent training system geared towards the KPIs of this sport.

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*DISCLAIMER: THERE ARE MANY WAYS TO SKIN THE METAPHORICAL CAT, THIS IS JUST ONE. OVER TIME TRAINING AT WESTSIDE CHANGED TO SUIT THE EVOLVING REQUIREMENTS OF THE CROSSFIT ATHLETE.
THIS IS ONE EXAMPLE OF THE BASE TRAINING PHILOSOPHY.

0:00 - What Louie did with CrossFit Athletes
3:41 - Banded Olympic Lifts
5:01 - The Major CrossFit Individual Weaknesses
6:44 - How Often and When to 1RM...
10:09 - (optimal) Intensity v (junk) Volume
11:37 - Optimal Back Squat Frequency
21:05 - A Week of Programming...

Monday
Primary: Max Sled Pull x100m (absolute MAX lb/kg)
-one way/sled straps attached to belt around waist
-forward leaning/balls of feet (for quad)
-upright/pulling back with the heel (glute/hamstring)
Repetition: None
Auxiliary 1: Belt Squat March 3x3min
-glutes tight/kicking out with stiff knees to target more glute medius and hip flexor
Auxiliary 2: Reverse Hyper 3x30
-% dictated off contraction quality (of weak muscle)
Auxiliary 3: Banded Seated Leg Curl 3x50
-50 reps IN A ROW
Back: Lat/Upper Back 3x8-15
-lat (shoulder depressive)
-ub (shoulder retractive)
Core: None (as quasi-isometric abdominal work is performed against the belt)
/
Tuesday
active recovery
//
Wednesday
Primary: Bench Press Rep Max ~70-80% Projected 1RM x Max Reps
-as soon as form deteriorates, cease (for quality)
Repetition: Bench Press -20-30% used above 2-4 x Max Reps
-pause at bottom if weaker off touchpoint
-pin press or 3 board
Auxiliary 1: DB Freedom Extension 3x6-10
-seated or standing
-also known as a 'french press' or 'french extension'
Auxiliary 2: DB Front Raise 3x12-15
-hip to overhead
Auxiliary 3: Banded Front Raise or Pressdown 3x50
*Back: None
*Core: None
///
Thursday
active recovery
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Friday
Dynamic Box Squat...(ramping up in %)
WK1/12x3 at 50% 1RM w/~25% accommodating resistance
WK2/10x3 at 55% 1RM w/~25% accommodating resistance
WK3/8x3 at 60% 1RM w/~25% accommodating resistance
Olympic Position Speed Pull...(ramping up alongside squat wave OR ramping down in %)
WK1/12x2 at 30% 1RM w/~200lbs
WK2/10x2 at 35% 1RM w/~200lbs
WK3/8x2 at 40% 1RM w/~200lbs
Auxiliary 1: GHD/Inverse Curl 3x12-15
(auxiliaries 1&2 can be interchanged dependent on athlete's weakness)
Auxiliary 2: Single Leg Split Squat Variation 3x12-15
Auxiliary 3: Banded Pull Through 3x50
*Back: None
*Core: None
/////
Saturday
Banded Olympic Jerk Variation 9x3 @ 40-50% 1RM
-bands at 30-35% at peak punch out
-all sets are held at jerk width grip
-olympic bar (football bar IF shoulders are tweaked)
Repetition: 70° Seated DB Overhead Press 3-6x10-20
Auxiliary 1: Cable Front Raise 3-5x10-20
Auxiliary 2: Cable Pressdown 3-5x10-20
-flexed/rigid wrists
-elbow remains by the ribcage
Auxiliary 3: Banded Face Pull 3x50
-retractive emphasis
*Back: None
*Core: None
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Sunday
active recovery
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*Wednesday, Friday, and Saturday have no lat, upper back, or core. This is by design, as many competitive CrossFit athletes are performing movements in these sections at such large volume, it would cause a training detriment. HOWEVER, as a strength and conditioning coach, be aware if these are the area(s) which are dictating progression, these are the area(s) which should be bumped up into the 3 auxiliary rotation.

#strengthandconditioning #crossfit