Simple 3x5 routine for CrossFitters Part Two

There has been a fair amount of interest in the 3x5 schedule I posted on 11-13-08. I have gotten some questions about using different exercises.

Here is a list of exercises that can be used to good effect in the 3x5 schedule: use no more than 4 exercises performed one time a week each in this scheme: more volume will NOT equal more progress unless you are genetically superior in terms of strength development (a mesomorph).

Essential Exercises: Choose one for each day of the 3x5. These are the movements that will give you the biggest neuroendocrine hit.

• Deadlift
• Back Squat
• Front Squat
• Overhead Squat
• Thruster

Excellent Exercises: Choose one for each day of the 3x5.

• Bench Press/ Dumbbell Bench Press/ Weighted Dips
• Weighted Pull-Ups
• Hang Power Clean
• Sumo Deadlift High-Pull
• Press
• Push-Press
• Push-Jerk

Advanced Exercises. Use these in place of the "Excellent Exercises", above. You need to be able to do 3 sets of 5 unweighted first. I'll post on how to get there soon.

• HSPU/Weighted HSPU (need weight vest)
• Muscle-Up/Weighted Muscle-Up

Olympic Exercises: These can be substituted for the "Essential Exercises" if your focus is on developing power rather than limit strength. Use Dissimilar exercises (don't do Squat Clean followed by Hang Clean). Mix and Match (Day One: Deadlift, Bench Press/ Day Two Squat Clean, Weighted Pull-up).

• Squat Clean & Jerk
• Squat Clean
• Squat Snatch

There are, of course, many more permutations, such as the hang power snatch, etc. which could be used, but since the focus here is to build strength in intermediate athletes, let's keep it simple.