This is a question from Tom on the topic of scheduling Westside Barbell training within a CrossFit program:
What do you think of doing a 3 on/1 off program with 1 of the 3 on days being exclusively strength based using Westside guidelines? So, maybe it looks like this…
Day 1 speed box squats/speed bench
Day 2 wod
Day 3 wod
Day 4 off
Day 5 max effort squat(change movement weekly)/max effort bench(change movement weekly)
Day 6 wod
Day 7 wod
Day 8 off
I might also drop the assistance stuff, since I figure you get a lot of it from the CrossFit WODSs and I’m not sure it’s really that critical for the beginner/intermediate strength athlete. Is it? Also keep the WODs shorter, fewer hero WODs, etc. so that recovery isn’t compromised. What do you think?
Thanks again for the question, Tom!
(BTW, the answer to the question about Bench Press, Squat and Deadlift poundage guidelines for WOMEN is here: http://adamfarrah.com/more-on-westside-and-crossfit)
IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.