GB and CrossFit *Update

Hi Everyone.

 

So after almost 2 lonely years of exclusive GST training, I’m really starting to miss CrossFit. Unfortunately I don’t have access to an GB affiliate around here, and I just miss the community and atmosphere of CrossFit Boxes (found in GB affiliates too). Also, I neglected my cardiovascular training a lot.

 

So in my quest to combine both worlds most efficiently, here’s what I’ve come up with.

 

The idea is that crossfit covers mostly BAS et leg work. So I only kept SASS strength, mobility, handstand and flexibility from GB. 

So that the body is always fresh when doing GST, it is placed after rest days.

 

During CrossFit WODs, the kip should of course be skipped as much as possible and replaced by GB progressions for pull ups, dips or HSPU. 

 

Tell me what you think or if you have any constructive ideas about this Thanks !

 

Day 1 

GB Foundations SASS: 

Planche / Front Lever

Press 2 HS

Manna / Side lever

+ Middle split Stretch Series later in the day or right after 

 

Day 2

(20 min Before CrossFit) Current GB HS progression 

CrossFit 

After CrossFit: Rope climb and/or HBP mobility 

+ Front split Stretch series later in the day or right after 

 

Day3

(20 min Before CrossFit) Current GB HS progression 

CrossFit 

After CrossFit: Rope climb and/or HBP mobility 

+ Thoracic bridge Stretch Series later in the day or right after 

 

Day 4

Rest or catch up day for middle or front split stretch series

 

Day5

GB Foundations SASS: 

Planche / FL

Press 2 HS

Manna / Side lever

 

Day 6

(20 min Before CrossFit) Current GB HS progression

Crossfit 

+ Thoracic bridge Stretch Series later in the day IF NOT done on Day 3

 

Day 7

Rest or catch up day for middle or front split stretch series

Hi Tom, personally a 6 days a week program is suitable for people who has already trained for 5-7 years in a row and with a good cardiovascular system to that the body is able to recover faster.

SAid that:

-handstand work should be placed in the same day as press to HS

-i would separate completely the work of GST and crossfit

-actually crossfit is generic, what type of work are you going to do here?

Hi Alessandro,

thanks for your answer.

Well, that was biggest challenge as CrossFit is constantly varied and the programming is a daily surprise. That’s why I never put GST on crossfit days and always a rest day before GST.

I also thought going through the whole GB program from day 1-3 then 2 or 3 CrossFit days and 1 day off.

I’m used to this volume for years now. No injuries so far.