My 2cents as a trainer...
strength and conditioning are specific. If you want to improve your jiu jitsu endurance, roll more.
If you want to improve your bench/squat/deadlift, then you should be benching, squatting, and deadlifting.
If you want to improve a specific attribute (related to your specific task: jiu jitsu) such as speed, explosiveness, strength, or whatever, then you need to determine what exercises will improve those, program them properly and train! most of the time for jiu jitsu that's simply drilling properly at full speed and intensity.
The thing about cardio/endurance is that not only is it task specific, but endurance is built via the nervous system and the muscles and is RECRUITMENT PATTERN SPECIFIC. Basically, if you want to get better at something, do more of it! The more you do it, the easier your nervous system recognizes the most efficient pattern to recruit your muscles, spending the least amount of energy.
Im ALL about the minimal effective dose (MED) when it comes to training for grapplers. S/C should be supplemental and not interfere with the performance of your sport, this is where i disagree with crossfit for athletes.
ideal conditioning should be rolling full speed with fresh partners, or if that is not an option, circuits with general movements relevant to jiu jitsu can work too: burpees, swings, ropes, top control movements on a dummy or heavy bag to name a few.
As far as STRENGTH, these are, in my opinion, the most bang for your buck exercises. Nothing is programmed, obviously, but these are general movements most relevant to grapplers. These are the things I do as heavy as possible, with lower reps.
Trap bar lift- picking up heavy stuff from the floor (basically a squat and a dead all in one)
Walking lunges
HEAVY turkish Get-ups- nuff said.
Static and dynamic ROWING. - I personally like to row on straps or rings. By static i mean isometric, hold at the top of the row.
THATS IT. lift heavy, lunge, push, and pull.