John,

Let me first say, I love the site and the seminar. I was at your CFFB seminar last year and learned more than I could process. I was really excited about the program and have had great results with our high school athletes and people training for the CrossFit Games. My only issue is implementing it on a mass scale with our general population. I find two lifts and a short metcon take more time than most of our general population CrossFitters have.

I should have asked you while I was at the cert but it didn’t dawn on me till I got home. How would you structure the program in a general CrossFit setting?

Dan

Dan,

This is a great question and something that I have not been asked. When working with large groups of general CrossFitters you have roughly an hour window to warm them up and get them to their work.

How would one structure CrossFit Football for CrossFit?

We need to establish a few guidelines.

– Squat two times a week.

– Incorporate the 7 CFFB Primal Movements.

Squat Step Lunge Vertical Push Vertical Pull Horizontal Push Horizontal Pull Change of Direction Less than or equal to 15 minutes of conditioning Monday-Friday. Reserve Saturday for longer metcons and field work training. This includes sleds, hammers, kbs, battling ropes, tires, stones, yokes or anything that takes physical strength.

– Chose one foundation movement per session and incorporate the other as a secondary movement in the conditioning portion.

– Pair that secondary movement with a body weight or other movement that compliments it.

Two weeks of amateur programming would look like this..

Week 1

Day 1

Strength

Squat 3×5

Conditioning

Complete 5 rounds for time:

3 Push Press 95-135 lbs

5 Pull Ups

Day 2

Strength

Deadlift 5 RM

Conditioning

On the minute for 12 minutes

Sprint 50 yards

7 Ball Slams

Day 3

Day Off

Day 4

Strength

Bench 3×5

Conditioning

Complete 3 rounds for time:

5 Squats @ 205 lbs

25 Supine Ring Rows

Day 5

Strength

Power Clean 5×3

Conditioning

Complete 2 rounds for time of:

12, 9, 6 reps of

Strict Chin Ups

Box Jumps 24”

Day 6

Field Strength/Conditioning

10 x 50 yard prowler suicides

*push the sled 25 yards and sprint back the line

*rest 60 seconds between efforts.

Day 7

Off

Week 2

Day 1

Strength

Press 3×5

Conditioning

21, 15, 9 reps of:

Thrusters 135 lbs

Strict Pull Ups

*Each rep of thruster must start on the ground

Day 2

Strength

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning

Complete 5 rounds for time:

3 Power Snatches 115 lbs

7 Push Ups

9 Toes to Bar

Day 3

Day Off

Day 4

Strength

Squat 3×5 (add 5 lbs to last workout)

Conditioning

21, 15, 9 reps of

Bench Press @ body weight

Chin Ups

Day 5

Strength

Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning

Complete 5 rounds:

7 Deadlifts 250 lbs

14 Double Unders

Day 6

Field Strength/Conditioning

Complete the following:

Tabata Sledgehammer Strikes

Rest 1 minuted

Tabata Burpees

Rest 1 minute

Tabata Sledgehammer

*Alternate LT/RT after each interval

*Only score your smallest round

Day 7

Off

You can take and adapt it for the collegiate strength level as most days have two primary movements. Focus on one movement for strength work and drop the second movement to the conditioning portion of the training.

We have had great success adapting CFFB and other versions of strength training in my own gym, CrossFit Balboa.

Best of luck and next time don’t wait so long to ask a question.