The foundation of any good fitness program (including CrossFit) is a base of strength. As Rudy Neilson of Outlaw says: all other things being equal, if two athletes meet head to head, the stronger athlete will win. Strength is the cornerstone of the programming at CRG CrossFit, and the emphasis is placed on four lifts:
Back SquatThe back squat is the king of the lifts. Strength in the back squat translates to just about every other movement in CrossFit, weightlifting, and life. Spinal loading, activation of the core, and emphasis on the posterior chain are all features of an effective back squat.
Front SquatSimilar to the back squat, the front squat emphasizes full body activation. The difference here is that the front rack positioning of the bar requires much more strength in the lower and upper back to maintain posture and stability. Additionally, a proficient front rack and front squat translates directly to the clean, jerk, and other overhead barbell movements.
Push PressNothing builds strength overhead like putting weight overhead. The push press is emphasized over the strict press for two reasons. First, the initial dip and drive translates more directly to the vertical drive required for proficiency in the jerk. Second, the dip and drive allows for more weight to be put overhead, allowing for more core activation and shoulder stabilization.
DeadliftThe deadlift is an excellent tool for developing strength off the floor, which translates directly to the snatch and clean. Additionally, proper form in the deadlift crosses over more so to everyday life than probably any other lift in the arsenal.
These four lifts are programmed weekly on a linear progression. 4-week cycles are used, typically starting at 5 reps, moving to 3 reps, and then eventually working towards heavy singles once proficiency is established. As long as weight can be added each session, even if its one kilo, linear progression can be maintained. Percentages are complicated. Linear progression is not. Keep it simple and keep it strong.