Tomorrow, CrossFit Generation will be turning to it's spring and summer strength program template called “Max Effort Black Box”.  MEBB was founded in 2002 by Coach Mike Rutherford of Boot Camp Fitness and we have been using it as our mid year program since 2010.  There are various ways that this template has been programmed at other facilities and we at CFG have our variation which works for our population.

    The template will revolve around 2 weeks of 3 weekly
lifts.  There will be 5 cycles for a total 15 lifts completed within a 20 week period for this program.  The 3 weekly lifts are an Olympic lift variation (O) on Mondays, Lower body lift (L) on Wednesdays, and an Upper body lift (U) on Friday. 
Each week you will do a different rep scheme based on %s.  The
last set is a max attempt.  You will have a 20 minute time limit to
complete the "max effort" work in order to avoid the risk of injury and
frustration of trying over and over again to obtain a new personal best.  If
it is there, it is there, if not, you will nail it next time.

Week 1: 5,5,5,3,3,3

Week 2: 3,3,3,1,1,1

    The percentages will be posted on the board leading up to a max effort attempt, so it will be
easy to follow.

    We will also be offering a "sets across" option for those athletes who don't feel like or need to be maxing or for those who want to work on technique for that particular session.  For example, if the lift is the Snatch, you will see something like 75% x 3 x 4 sets for that option.

    Your coaches will guide you along the way as you become more familiar with the program.  Good luck with the program and hope you can achieve some new personal bests.  You can download the full 20 week cycle of lifts below.

Download CFG Max Effort Black Box 2013

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DAILY TRAINING

Carries

DB Waiter's Walk

6 x 30yd (15 left, 15 right)

WOD

3 x 1 minute on/1 minute off intervals for reps:

Ring Dips

Double-Unders

Abmat Situps