AJAX Method: 12-Week Program for Functional Fitness
12 Week Program for Functional Fitness
When I started LBEB three years ago, I was still participating in Crossfit, doing CF workouts, and coaching CF classes. While I no longer participate in Crossfit since focusing solely on Strongman, I still spend the majority of my consulting time working with Crossfitters who are unsatisfied with their gym’s strength programming. In the past two years alone, I have worked one-on-one with over 100 Crossfitters on their strength programming to help them get stronger, while still allowing them to participate in Crossfit.
This training manual is a culmination of all of those consultations, and is a response to what I feel is a lack of structured strength programming offered by most Functional Fitness gyms. By focusing on so many things, many gyms offer little assistance in the way of strength gains, instead focusing primarily on skill work, gymnastic movements, and metabolic conditioning. Strength is one of the 10 general physical skills used by Crossfit to measure fitness, yet strength is the #1 skill lacking in many FF gyms.
What this program will offer you is structured programming with the main goal of strength gains, although there are two days per week that allow you to still do an FF metcon. It is important to note that the metcons you choose to do should be less than 20 minutes in length, and need to all be done barbell-free. That means no cleans, jerks, snatches, deadlifts, front squats, etc. Much like Greg Everett has stated many times, I feel that barbells don’t belong in the majority of conditioning workouts, especially when technique is lacking. Feel free to do any metcons that contain dumbbells, kettlebells, running, rowing, gymnastic movements, etc. in these metcons.
This program is designed to be completely all-inclusive, which means that if it isn’t written in this program by me, you should not be doing it, if you want to get as much from this program as possible.