Barbell WOD Plus
California Strength
Functional FitnessIs strength your weakness? Become the best lifter in your CrossFit box!
The Barbell WOD Plus program takes a balanced approach to programming combining the best of California Strength's Olympic weightlifting principles with Powerlifting, Functional Training and Metabolic Conditioning into 60 minute workouts.
Every workout is written by Dave Spitz, owner and CEO of California Strength who has worked with many of the worlds best athletes across a multitude of different sporting disciplines.
Your training is personally monitored by Dave and our dedicated coaching staff every day, where you will receive technical feedback on your weightlifting videos, answer to your training questions and have our support every step of the way.
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Tempo Snatch
3 x 3
D
Back Squat
7, 5, 3
E
Push Jerk + 2 Split Jerks
4 x 1
F1
Yates Row
2 x 10
F2
Face Pulls
2 x 12
F3
Cable External Rotation
2 x 10
G
Double Under
5, 10, 15, 20, 25, 30, 35, 40, 45, 50
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Clean
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Power Clean + Push Press
1, 2, 2
D
Front Squat
1, 2, 2
E
Deficit Snatch Pulls
4 x 3
F1
Death March
3 x 12
F2
Bench Side Plank (Adductors)
3 x 30
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Clean
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
High Hang Clean (CS)
1, 2, 2
D
Clean Grip Deadlift
3 x 3 @ MAX, _ , _ kg
E1
Barbell Reverse Lunge From Deficit
3 x 8
E2
Seated Box Jump
3 x 5
F1
Medicine Ball Dead Bug
2 x 20
F2
Med Ball Slam+Lateral Throw
2 x 10
F3
Posterior Oblique Sling Bird Dog
2 x 10
G1
Assault Bike
3 x 15
G2
Handstand Pushup
3 x 15
G3
Assault Bike
3 x 15
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Heaving Snatch Balance
3 x 3
D
3 Cleans + 1 Jerk
3 x 1
E
Box Squats
3 x 5
F1
3 Second Eccentric Barbell Curl
3 x 8
F2
Seated DB Overhead Tricep Extension
3 x 15
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Clean
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch from Blocks
3 x 3
D
Back Squat
3 x 6 @ MAX, _ , _ kg
E
Jerk Behind the Neck
2 x 3
F1
Single Arm Landmine Row
2 x 10
F2
Standing Horizontal Plate Press
2 x 10
F3
Dips
2 x 12
G1
Double Under
1 x 150
G2
Wall Balls
1 x 75
G3
Devils Press
1 x 25
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
David Spitz
USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.
Find out how good you could be with the Barbell WOD.
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Colleen Fotsch
CrossFit Games Athlete
Verified Athlete"The Barbell WOD has been an amazing compliment to my CrossFit training. It's by far the best strength program I have been on, not only for the strength gains but also in the progress I've made in correcting my Olympic lifts."
When you join a team you’re getting more than programming, you’re joining an online community.
Barbell WOD Plus
Barbell WOD Plus
Barbell WOD Plus
