for the
CrossFit Fire Breather
Love high intensity, but still want to look lean?
Here’s how to add 3 days of bodybuilding to your existing CrossFit routine. You’ll build lean
muscle and burn more calories (even at rest) – without overdoing it on volume. Plus a
nutrition case study and some general guidelines for optimizing muscle.
Hypertrophy workouts to complement CrossFit should have either a Movement-Pattern or a
Full-Body training split.
Unlike some traditional body part splits in classic bodybuilding, these approaches
incorporate more muscle on a given day. This can even mimic the same style of training you
see in CrossFit. It will also spread your training volume more evenly through your sessions.
Movement Pattern Splits: Building workouts around global movement patterns rather than
muscles. Movement patterns include horizontal upper body push, vertical upper body
pulling, double leg squatting, hinging, unilateral upper or lower bodywork, and core work.
Blending 1, 2, or even 3 patterns on a specific training day provides balanced muscle
development.
Full Body Splits: This involves hitting 3+ patterns on a given day in a bodybuilding routine.
You can spread the workload over the whole body and then come back to training these
same patterns more frequently, since each muscle isn’t overloaded on a single day.
For example, an Upper Body day could incorporate:
•
•
•
Push: Bench Press and Single Arm Dumbbell Press
Pull: Strict Pull Ups and Single Arm Dumbbell Rows
Core: Hanging Knee Tucks and Russian Twists for Rotational Core
Volume and Intensity: We’ll adapt the total number of sets, reps, and weight in each of
these hypertrophy sessions in order to factor in CrossFit's physical demands.
The intensity of CrossFit can result in fatigue. So we don’t want to overdo it with
hypertrophy training, leading you down a path of more burnout. Research indicates that a
balance between volume and intensity optimizes muscle growth.
Recovery: If you reduce your high intensity cardio and replace it with bodybuilding
principles, you’ll do your body a huge favor when it comes to recovery. This approach
reduces the total fatigue on your body.
S A M P L E
S C H E D U L E
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Monday: Functional Bodybuilding Upper Body movement pattern session
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Tuesday: FBB Lower Body movement pattern session
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Wednesday: Traditional CrossFit session (At your local box)
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Thursday: Rest or light activity (depending on how hard the last CrossFit session was,
your body might need full rest. Or possibly this is a day to get in 10–12k steps)
•
Friday: FBB Full-Body Movement Pattern Session
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Saturday: Traditional CrossFit session (At your local Box)
•
Sunday: Rest or light activity (depending on how hard the last CrossFit session was,
your body might need full rest. Or possibly this is a day to get in 10–12k steps)
F B B
U P P E R
B O D Y
D A Y
Monday: Hit an FBB Upper Body Movement Pattern Session
Warm Up – 2–3mins Cardio Machine of your Choice
+
Pre-Fatigue – 2 Sets
1.
High to Low Banded Fly or Cable Fly x 10–15
rest 30 sec and proceed to 2
2.
Bradford Press with Lockout x 6–8reps (over and back = 1)
rest 60–90sec and back to 1
Strength Intensity Part 1 – BENCH PRESS
Incline DB Bench Press @21X1 Tempo; rest 1:30–2:30 between sets
•
Set 1 – 12–15 reps @ 8–9 RPE (Rate of Perceived Exertion – get close to form failure with
1–2 reps left in the tank)
•
Set 2 – 10–12 reps @ 8–9 RPE
•
Set 3 – 8–10 reps @ 8–9 RPE
•
Set 4 – Drop Set
Perform a single drop set to failure following your last working set. This means on your
fourth set you should get close to failure around 8–10 reps with your first weight, then
drop by 20–30% and complete another set immediately to failure.
Strength Intensity Part 2 – DIP
BW Strict Bar Dip or Machine-Assisted Strict Bar
Dip EMOM x 10mins (Every Minute On the Minute)
Min 1 – 5 reps
Min 6 – 2 reps
Min 2 – 3 reps
Min 7 – 5 reps
Min 3 – 2 reps
Min 8 – 3 reps
Min 4 – 5 reps
Min 9 – 2 reps
Min 5 – 3 reps
Min 10 – 5 reps
*Choose a dip variation that challenges you to complete all the reps listed on each minute
without failing. Add some weight to your body if you need added difficulty.
Strength Balance – Triceps and Shoulders
Every 3:00–3:30 × 2 sets, perform the following:
1.
Seated Dumbbell or EZ Bar Overhead Tricep Extension @ 30X0 × 10–12reps
-15sec rest-
2.
Dumbbell Full Raise x 10–20 reps 3010 Tempo
-rest until the next 3:00 or 3:30 interval-
Finisher – Shoulder and Tricep Burn Out 2 Sets
1.
8–10 Tall Kneeling Landmine Goblet Press @ 30X0 rest 30sec
2.
MAX REPS Inverted Skull Crusher NO TEMPO rest 90sec and
reset
F B B
L O W E R
B O D Y
D A Y
Tuesday: FBB Lower-Body Movement Pattern Session
Warm Up – 2–3mins Cardio Machine of your Choice
+
Pre-Fatigue – 2 Sets
1.
Banded Hamstring Curl Set 1: 20 reps – Light Tension Set 2: 12–15 reps – Moderate to
Hard Tension rest 60 sec
2.
Suitcase Box Step Up x 10–12 reps/side rest 60–90 sec
Strength Intensity Part 1 – SQUAT
Cyclist Back Squat @ 30X1 TEMPO
Rest 90–120sec between sets
Set 1: 10 reps @ RPE 7
Set 2: 10 reps @ RPE 8
Set 3: -10% from Set 2 and perform for an AMRAP Set @ 20X0 Tempo
*Perform a series of 1–2 Warm Up Sets in order to find your working weight for Set 1
Strength Intensity Part 2 – HINGE
Every 2mins x 3 Stiff Legged Deadlift @ 21X1 × 10–12
reps *RPE 6–7/10 for all sets
Strength Balance – Unilateral Legs & Calves
2 Working Sets
1.Alternating Suitcase Knee Over Toe Forward Elevated Lunge
(stepping onto a 2–4" plate)) x 10 reps/side @ 30X1
rest 30 sec
2.Toes Elevated Donkey Calf Raise @21X1 × 15 reps
rest 60–90 sec and back to 1
Finisher – Glutes & Core
2 Sets:
Copenhagen Raise x 15–20 Right
rest 15sec
Copenhagen Raise x 15–20 Left
rest 15sec
Bodyweight Hanging Knee Tucks x 10–
15 rest 15sec
Bodyweight Tuck L Hang x 20–30sec
rest 60–90sec and start the next set
S A M P L E
C R O S S F I T
S E S S I O N
Wednesday: Traditional CrossFit Session (At your local Box)
You can do what your gym programs here, or use this one:
Strength:
Strict Press x 3 Working Sets
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Set 1 – 70% x 3
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Set 2 – 80% x 3
•
Set 3 – 90% x AMRAP
Cardio:
25 Rounds For Time:
(2) 30m Shuttle Touches
3 Burpee Onto Plate
5 KB SDLHP’s
7 Jumping Air Squats
*(20min Time Cap)
F B B
F U L L
B O D Y
D A Y
Friday: FBB Full-Body Movement Pattern Session
Warm Up – 2–3mins Cardio Machine of your Choice
+
Pre-Fatigue – 2 Sets
1.
Alternating Goblet Curtsy Squat or Bodyweight Curtsy Squat x 20 reps (10/leg) rest
30 sec
2.
Flat Bench DB Fly or Pec Dec Fly x 10–20 rest 60 sec
Strength Intensity Part 1 – HINGE
Barbell Good Morning @40X1
rest 1:30–2:30 between sets
•
Set 1: 10 reps RPE 7–8
•
Set 2: 8 reps RPE 7–8
•
Set 3: 6 reps RPE 7–8
•
Set 4: AMRAP with the same weight as Set 1 with 20X0 Tempo
Perform 1–2 Warm-Up sets per arm for 4–8reps to gauge a good starting weight
Strength Intensity Part 2 – UNILATERAL PULL
Every 75sec x 6–8 Sets (3–4 Sets/arm)
1st – Right Single Arm Dumbbell Row @ 20X0 10–12 reps
2nd – Left Single Arm Dumbbell Row @ 20X0 10–12 reps
*Aim for all sets in the RPE 7–8/10 range
*Perform 1–2 Warm-Up sets per arm for 4–8reps to gauge a good starting weight
Strength Balance – Glutes, Biceps, Back
2–3 Working Sets
16–20 Dumbbell Hip Thrust @ 20X0
rest 30sec
16–20 Supinated Grip Ring Row @ 20X0
rest 60–90sec before the next set
Finisher – Bicep Finisher
Every 60–75sec x 6 (3 Sets/arm)
1st) Right Single Arm Dumbbell Preacher Curl @ 30X0 × 8–10reps
2nd) Left Single Arm Dumbbell Preacher Curl @ 30X0 × 8–10reps
S A M P L E
C R O S S F I T
S E S S I O N
Saturday: Traditional CrossFit Session (At your local Box) – Or use this one:
Cardio:
Every Minute on the Minute x 12
10 DB Power snatch #35/25
10 Toes To Bar
Rest 3:00
Every Minute on the Minute x 12
6 Devil Press #22.5/15
15 Cal. Bike
Rest 3:00
Every Minute on the Minute x 12
30 Double Unders
10 Hang Power Clean #45/30
N U T R I T I O N
C A S E
S T U D Y
When it comes to body composition, don’t forget the all important nutritional component.
Follow these guidelines for muscle growth:
1.
Increased Protein Intake: Protein is crucial for muscle repair and growth. If you are
doing more hypertrophy training, your muscles are breaking down, rebuilding, and
remodeling. We need NITROGEN from protein to make this happen.
2.
Balanced Macronutrients: Carbohydrates and fats both play significant roles in
muscle-building and providing energy. Neglecting carbs is a common mistake people
make, since they have been wrongly demonized for making people fat. They are
ESSENTIAL to the muscle-building process and hypertrophy training methods. BRING
UP THEM CARBS
3.
Don’t forget Hydration & Supplementation: Water is fundamental for muscle
function and growth. Just because you aren’t sweating profusely from cardio, you still
need water for hypertrophy training. Muscle cells need to be hydrated to grow.
Additionally, supplements like creatine, caffeine, and whey protein, when taken
consistently and timed accordingly around workouts, can have a potent impact. Grab
my favorite supplement STACK from Transparent Labs here – use code MARCUS for a
discount.
Female – Age 34
5’4” 135lbs
Body Fat % = 22
Current Activity Level – Low (Trains 5x per week for 60mins
following the above plan. Gets 6k steps per day and sits for
work.)
Goal - Recomposition 10% Deficit (Wants to take 22% to sub
20 while maintaining her muscle mass, strength, and fitness
level)
Protein Approach – High (135grams of protein each day to
match her body weight in pounds)
Carb Approach – Moderate (130grams of carbs each day
leaving her with enough fat in her diet to enjoy a variety of
foods)
TDEE – 1927 kcals/day (Maintenance calories to sustain her current bodyweight and bodyfat
level)
Target – 1734 kcal/day (10% reduction from her maintenance calories)
Protein Grams – 135grams/day
Carb Grams – 130grams/day
Fat Grams – 75grams/day
4 Meals/day Meal Plan (Breakfast, Lunch, Post Workout, Dinner)
Sample Meals
Meal Breakdown – 35grams Protein, 32grams Carbs, 18grams
Fat
Breakfast – 35/40/25
Scrambled Egg Taco with Turkey Bacon and Fruit
Lunch – 35/40/25
Rice and Beef Bowl
Intra/Post Workout – 30/30
Transparent Labs Whey Protein & Carb
Dinner - 35/20/25
Big Salad with Chicken and Homemade Vinaigrette
P R A C T I C A L
T A K E A W A Y S
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Consistency is Key: Maintaining a routine is vital for visible changes. Strength training
through Hypertrophy Methods will keep your body looking better, but maybe more
importantly, performing better with fewer set backs.
•
Monitor and Adjust: Regularly evaluate progress and make necessary changes. If you
aren’t seeing the changes you want in the mirror then consider dialing back the high
intensity cardio and learning how to achieve the body you want with weights and
diet.
•
Enjoy the Process: Embrace the journey towards achieving your desired body. For
most of us this includes a balance of both cardio and weights. Just don’t fall into the
trap of doing more cardio and not enjoying the process because the results don’t
come.
Maintain your Cardiovascular Health
1.
Balanced Approach: A combination of cardio and strength training enhances overall
health. Keep doing your CrossFit and mix in some Functional Bodybuilding. Or try one
of our PERSIST training tracks that blends Hypertrophy and conditioning training into
one daily training plan.
2.
Don’t Neglect Low-Intensity Steady State (LISS) Cardio: Incorporate LISS for
sustained benefits without excessive strain. Daily walks, weighted walks, biking,
sustained running, etc.
Bodybuilding Meets CrossFit in Persist
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