Crossfit, being a sport challenging different types of fitness, can be hard to program for. Systemic fatigue i
Being an auto regulation based program, the 6up method can take into account different levels of fatigue and continue to drive progress in lifters week to week. The trouble with implementing this method into Crossfit is doing so in a way that allows the athlete to continue to train other skills. Below is an outline of how I may go about using my 6up method into a traditional Crossfit gym schedule. It is a twice a week program based around the squat, bench, dead, and overhead press. It rotates hard and “easy” weeks for the 4 lifts. It is designed to be included with conditioning days and olympic lifting days. It may have to be modified for yourself or your lifters. The accessory exercises are an example of how they could be laid out and are not set in stone.
Week 1
Day 1
Squat-6up method
Over head press- 3x5@70% predicted 1RM
Vertical pulling movement 3x10-12
Upper back movement 3x12-15
Tricep movement 3x12-15
Glute movement 3x10-12
Day 2
Bench-6up method
Deadlift-5x3@70 predicted 1RM
Single leg squat-3x1015
Upper back movement 3x12-15
Horizontal pulling movement 3x10-12
Core-3 sets
Week 2
Day 1
Squat 3x5@70% predicted 1RM
Over head press- 6up method
Vertical pulling movement 3x10-12
Upper back movement 3x12-15
Tricep movement 3x12-15
Hamstring movement 3x10-12
Day 2
Deadlift- 6up method
Bench-3x5@70% predicted 1RM
Single leg hip hinge-3x1015
Upper back movement 3x12-15
Horizontal pulling movement 3x10-12
Core-3 sets
This is a super simple set up that can easily be performed in under an hour and can easily be incorporated in a weekly training schedule, and will work well for group or class settings. If you have any questions please contact me so I can clarify. Stay Strong!