Specific Strength Programs
We do a strength portion prior to each WOD to build strength in all the lifts we
use each day. Some people are very strong in certain areas, but weak in
others. If you are looking to build strength in a specific area then we have built
some specific strength programs for you. These programs can all be used in
place of our normal strength WOD. If you choose to do one of these programs
please let us know. Also, do them in their entirety and follow the program as
written.
Switch CrossFit Glute Hypertrophy
Also known as the “Booty Program”, this is a 12 week program where you’ll lift
3x per week. There is a lot of volume and virtually entirely lower body
exercises. If you’re trying to grow your legs and butt this is the ideal program.
This isn’t some 8min Brazilian Butt Program, this is an intense strength
training program that will produce significant results if followed properly.
Power Challenge Linear Progression
This is written as a 10 week program, but since it is a linear progression you
can do this for an unlimited amount of time as long as you’re continuing to
progress. This program is an edited version of the Greyskull LP to meet the
needs of our members trying to achieve the Switch Power Challenge. (1RM
Back Squat, Bench Press, Deadlift to total 1000/600)
Pull-Up Programs
8 Week Pull-Up
This is an 8 week program designed to increase the strength needed to
perform a pull-up. This program is 3x per week and incorporates a little
squatting to hopefully maintain some leg strength. Follow the standard SWOD
on off days or incorporate some lower body strength work.
Deadlift Programs
Surovekskey Deadlift
This is a 9 week program designed to improve your deadlift. You will deadlift
twice per week in this program. We recommend you have at least 48hrs
between deadlift days. For all other days you can follow our normal SWOD.
Squat Programs
7/13 Squat Program
This is a 10 week program designed to improve your front and back squats.
You will squat three times each week in this program. We recommend you
have at least 24hrs between squat days. For all other days you can follow our
normal SWOD.
Volume Squat Program
This is a 6 week, high volume, program designed to improve your front and
back squats. You will squat three times each week in this program. We
recommend you have at least 24hrs between squat days. For all other days
you can follow our normal SWOD.
Rippetoe Squat Program
This is a 10 week program designed to improve your front and back squats.
You will squat three times each week in this program. We recommend you
have at least 24hrs between squat days. For all other days you can follow our
normal SWOD.
Hatch Squat Program
This is a 12 week program designed to improve your front and back squats.
You will squat two times each week in this program. We recommend you have
at least 24hrs between squat days. For all other days you can follow our
normal SWOD.
5×5 Squat Program
This is a 8 week program designed to improve your back squat. You will
squat two times each week in this program. We recommend you have at least
24hrs between squat days. For all other days you can follow our normal
SWOD.
Olympic Weightlifting Programs
Switch 14 Week Olympic Program
This is a 14 week program designed to improve the Olympic Lifts (Snatch and
Clean & Jerk). You will lift five days a week and it is recommended that you do
not do the SWOD any other days. In addition to work on the Snatch and Clean
& Jerk, you will also squat and press a lot.
Pressing Programs
Frozenkilt Pressing Program
This is a 8 week program designed to improve your overhead press. You will
lift four times each week in this program. There will be a combination of board
bench presses, dumbbell bench presses and overhead presses. For all other
days you can squat or pull.
JVS 6 Week Press
This is a 6 week program designed to improve your press. You will press two
times each week in this program. We recommend you have at least 24hrs
between pressing days. For all other days you can follow our normal SWOD.
JVS 8 Week Press
This is a 8 week program designed to improve your press. You will press one
time each week in this program. For all other days you can follow our normal
SWOD.
Powerlifting Programs
Juggernaut Method
This is a 16 week program designed to improve your bench press, deadlift,
press and squat. You will do each lift once per week in this program. On the
other 3 days we recommend you rest because this is an intensive program. At
the start the volume is high and the intensity is low and over time the volume
decreases while the intensity increases.
Ed Coan 10 Week Powerlifting Program
This is an 11 week program designed to improve your bench press, deadlift,
press and squat. You will do each lift once per week in this program. On the
other 3 days we recommend you either rest or do the SWOD if it won’t
interfere with the program.
Switch Slow Lift Improvement
This is a 9 week program designed to improve your bench press, deadlift,
press and squat. You will do each lift once per week in this program. On the
other 3 days we recommend you either rest or do the SWOD if it won’t
interfere with the program.