Is there a good program that follows this general template or something close?

[weather]

I’m looking to do CrossFit over the cold months and take a brake from cycling. The goal isn’t to get great at CrossFit but overall strength and conditioning until it gets warm again.

The format would be:

Day 1 Heavy Day + Short WOD
Day 2 Medium length WOD + Core
Day 3 Rest/Recovery Yoga
Day 4 Heavy Day + Short WOD
Day 5 Medium Length WOD + Core
Day 6 Long Zone 2 Work
Day 7 Rest/Recovery Yoga

For the heavy Days the goal would be:

Day 1:
Snatch Work
Deadlift Work
Pressing Work

Day 4:
C&J Work
Front Squats
Heavy Pull Ups

 

[jjdoc224]

@weather Check out a local affiliate they'll be doing something similar

 

[kt71]

@weather If you have such a specific routine in mind, either write your own programming or pay a trainer a few hundred bucks to write one for you for your off season. Or pay like $15 for street parking and pick out the workouts that fit your goals to do on the days you want to.