Integrating crossfit into a strength routine
I really like the group and social aspect of crossfit and want to start doing it more often. I'm trying to figure out how to mix it into my routine or start a whole new routine. Right now I'm doing BGB with a M/T Th/Fri lifting split. Horizontal Push/Pull Monday, Legs/Biceps Tuesday, Vertical Push/Pull Thursday, Hamstrings/Tris Friday. I've also been doing Yoga Wed/Sat.
There is a crossfit gym almost walking distance from my house. This is what they have done the past week for an idea of the workouts.
10 MED BALL CLEANS
Find your one rep max thruster
8 POWER CLEAN AND JERK 135/95
8 PULL UPS
500 METER ROW
2 MIN REST
You will be divided into two teams!
Each time your team completes one of the following you will receive a certain number of points!:
Farmer carry 400 meters (2kbs down and back)= TOUCHDOWN 7pts
100 Box Jumps = Field goal 3 pts
100 Wall Balls = PAT 2 pts
100 burpees = subtract 4 points from the other team!
The game will last 30 minutes!
ROW 1000 METERS
30 PULL UPS
Any suggestions? The gym isn't cheap at all. $125 a month for unlimited workouts, $100 a month for 2/week, or $150 for a 10 pass card. If I did the pass card I wouldn't waste passes on ones like the rowing because I could do that Golds easy enough.
Any thoughts, suggestions, ideas? Should I blend my workouts? Do it once a week? Try it exclusively for a month?