Two stable strength days turn 2 CrossFit hours into 4 progressive sessions a week

Asked:

“I do crossfit two times a week (one session = warm up, a skill and a WOD, 1h). I don't find great enhancement in my shape or capabilities. How can i add custom sessions in the week to gain strength and shape ? I lack in several areas: i have poor core strength (abs training are really hard for me), I also do poor pull-ups (a few..). Ignore cardio work, crossfit does enough on that front. I want you to cross studies, documentation, reviews etc to build, on top of the two trainings i do each week (monday and thursday), a custom program so i can train solo myself to have more strength, globally. I have access to a crossfit gym, so its got less accessory or machines than a classic gym, so keep that in mind or think of alternatives for machine based exercices or rare equipement.”

A 12-week plan built from 19 program rows and 17 research sources: keep Monday and Thursday classes, add Tuesday Strength A (about 49 minutes of listed work) and Saturday Strength B (about 61 minutes), and leave Wednesday, Friday and Sunday for recovery. No extra conditioning is prescribed anywhere. Hover any block for the exact prescription.

Your week: randomized WODs stay, progressive strength joins

Existing CrossFit class (unchanged)New solo strength work (progressively loaded)Recovery — rest or easy mobility only

Block height = estimated work minutes. Add 5–8 minutes of movement-specific warm-up and ramp-up sets before loaded work — those are not work sets. Cap each solo session near 60 minutes: drop the final core round rather than rushing the compound lifts.

The two solo sessions, card by card

RIR means repetitions in reserve — reps you could still do with good form. RPE 8 means roughly two repetitions left. Never take these lifts to failure, and never turn a strength session into a metcon.

12 weeks, four phases

Why this structure

Before you load the bar

Technique firstHave a coach check squat, deadlift, press and pull-up technique before adding load, and choose starting loads conservatively — every set should look repeatable.

Pain is a stop signOrdinary muscle effort is normal; sharp, radiating or persistent pain, neurologic symptoms, chest symptoms or unusual shortness of breath mean stop and get qualified assessment.

Eat and sleep for itPhysique change also depends on adequate total food, protein and sleep — the plan cannot outwork chronic under-recovery.

Track little, track wellAt baseline, week 6 and week 12: squat 3×5 load, deadlift 3×3–5 load, press loads, clean strict pull-up count and core hold quality; body mass, waist or photos only if you want them.

Every program row

Day / topic	Movement	Prescription	Progression or rule	Min	Source

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