I came across this strength and conditioning routine designed for bjj that has been super helpful for my grappling. This isn't what typical crossfit is so don't get turned off by the name on the video. The strength portion has helped me keep my strength up without tearing my up my joints. The conditioning part has made 5 minute rolls on the mat feel easier since they consist of 12-20 minutes of nonstop work. Hope y'all enjoy.