FITNESS TRACK Block 1 Week 1 Block 1 Week 3 5-3-1+ on 3 Barbell Lifts Peak Intensity Anaerobic Peak Pacing Efforts Block 2 Week 1 Block 2 Week 3 Block 3 Week 1 Block 1 Week 2 3-3-3+ on 3 Barbell Lifts Increased Intensity Anaerobic Faster Pacing Efforts 1 3 5 7 9 2 Block 1 Week 4 Light Loading on Barbell Lifts Strenth Focus on Accessory Lifts Less Intensity in Anaerobic Work Added Mobility/Flexibility 4 Block 2 Week 2 6 Block 2 Week 4 8 Block 3 Week 2 10 Block 3 Week 3 11 Block 3 Week 4 12 C R O S S F I T F U L L P O T E N T I A L 12-Week Programming Template DeLoad Week DeLoad Week DeLoad Week 5-5-5+ on 3 Barbell Lifts Moderate Intensity Anaerobic Moderate Pacing Efforts 5-5-5+ on 3 Barbell Lifts Moderate Intensity Anaerobic Moderate Pacing Efforts 5-5-5+ on 3 Barbell Lifts Moderate Intensity Anaerobic Moderate Pacing Efforts 3-3-3+ on 3 Barbell Lifts Increased Intensity Anaerobic Faster Pacing Efforts 3-3-3+ on 3 Barbell Lifts Increased Intensity Anaerobic Faster Pacing Efforts 5-3-1+ on 3 Barbell Lifts Peak Intensity Anaerobic Peak Pacing Efforts 5-3-1+ on 3 Barbell Lifts Peak Intensity Anaerobic Peak Pacing Efforts Intensity and Loading Increase Slightly from Block 1 Intensity and Loading Increase Slightly from Block 2 Light Loading on Barbell Lifts Strenth Focus on Accessory Lifts Less Intensity in Anaerobic Work Added Mobility/Flexibility Light Loading on Barbell Lifts Strenth Focus on Accessory Lifts Less Intensity in Anaerobic Work Added Mobility/Flexibility In Week 13 we will re-test all three lifts. Intensity and Loading will start light by design. Leave room to increase these in the coming weeks. Starts 1/16/2023