The Wendler 5/3/1 program can be a valuable addition to a CrossFit training program, particularly for athletes looking to improve their strength in the squat, bench press, deadlift, and overhead press, which are foundational movements in both powerlifting and CrossFit.
One way to incorporate the Wendler 5/3/1 program into CrossFit is to use it as a supplemental strength program, in addition to the high-intensity functional training that is the hallmark of CrossFit. This can help athletes improve their strength and power, which can translate to better performance in WODs (workouts of the day) that include heavy lifting.
For example, an athlete could perform the Wendler 5/3/1 program on a separate day from their regular CrossFit training. They could perform the main lifts (squat, bench press, deadlift, and overhead press) using the 5/3/1 protocol, and then perform some additional assistance exercises to target specific muscle groups.
Alternatively, an athlete could incorporate the Wendler 5/3/1 program into their regular CrossFit training, by performing the main lifts as part of their strength training sessions. This would involve adjusting the volume and intensity of their other CrossFit training to accommodate the additional strength work.
In either case, it’s important to keep in mind that the Wendler 5/3/1 program is designed to promote long-term progress, so athletes should not expect immediate gains in strength. It’s important to follow the program consistently over several cycles to see significant improvements.
Overall, the Wendler 5/3/1 program can be a useful tool for CrossFit athletes looking to improve their strength and power, and can help them achieve better performance in WODs that involve heavy lifting.
