Crossbuilding

Have you ever wondered what CrossFitting and bodybuilding combined would result in?  Maybe you’ve never attempted it because you think they are two different aspects of fitness.  Perhaps you didn’t believe a client would achieve results in Crossbuilding.  So, at AASM, we’ve constructed a package that is an excellent addition for any CFP.  First, we must break down a bit of what CrossFit consists of; CrossFit is an excellent derivative of various exercises and sports incorporated in a timed competitive setting.

Bodybuilding allows for a client to gain mass and build strong aesthetic muscle.  While CrossFit will provide a client with agility, muscular endurance, as well as maximum power output.  By combining both CrossFit and bodybuilding, a client will be able to gain lean muscle mass by using the bodybuilding principles such as forced reps and periodization which will allow for a more athletic and stronger physique. 

For maximum results, take your clients through a CrossFit session on Mondays, Thursdays.  Use bodybuilding techniques on Tuesdays and Fridays.  You may think that this will over-train a client, however, it is essential to take them on a CrossFit session that last no more than 30 minutes.  CrossFitters usually have a Workout of the Day or ‘WOD’ and this can be applied on the CrossFit days for consistency purposes.  The same goes for the bodybuilding session, assure the client that there will be no more than 30 minutes per session for 3 sets of 6-8 reps of 3 exercises per body part.  Super-setting as learned in the AASM curriculum will play into effect during these sessions so make sure that the design and the plan for the client does not go past the 30-minute limit.  Choose exercises that will challenge the client directly for mass such as heavy squats and deadlifts.  Allow for 2-3 minutes rest per set to regain maximum output.  Use Crossbuilding on a five-week plan and see what the outcome is.  Be sure to mark down the weight, and waist circumference before starting this plan.  This will be an intense five week 5 on 2 off routine so make sure that the client is getting adequate rest and refueling of protein and carb intake daily. 

 Crossbuilding can be applied to any client regardless of their experience level, just remember to adjust the weight of each exercise to adhere to the client’s strength level.  Be sure to implement many body weight exercises during the ‘WOD’ days and save the dumbbells, barbells, machines, and cables for bodybuilding days.  CrossFit days during this five-week routine should result in 30-45 seconds rest in between sets.