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.

 

If you have other programs that will be a great fit please share them with us at info@switchcrossfit.com