CF HYBRID POWERLIFTING - March 14-20, 2016.

HYBRID CROSSFIT/POWERLIFTING PROGRAM

A FEW THINGS ABOUT THIS PROGRAM;

- The base of this program is the weightlifting program, participants will follow the same competition schedule and yearly cycle as the weightlifting team, but only train 3x/week.

- CrossFit pre/post group class work and the actual group class will be added atop the 3x/week weightlifting program.  

- Training days for weightlifting will be consistently Monday, Tuesday, and Thursday, but CF group class and pre/post work will be altered based on the week. 

- CF days will always be group class sessions - and they MUST be done in the group class. 

THE LEVELS - 

Level 1 - the three day weightlifting program must be followed and then individuals can add group class work as they see fit and as it fits their schedule. 

Level 2 - the three day weightlifting program is the foundation and actual programmed group class days are to be followed and will be different week to week based on the CF program outline and phase of training.  The blog will indicate rest days and training days and most weeks will be 5 training days, meaning most weeks will have pre weightlifting gymnastics work and full CF training days on weightlifting rest days. 

Level 3 - This variation of the program requires the most time as there are multiple double days int he program.  double days are best done AM and PM vs. putting them together into one really long wod.  


MONDAY MARCH 14/16

Beyonce - week 04

WOD -

Level 3 - Sport

AM WOD

A. Snatch 2(80-85%x2), 2(90%x1), 75%x2

B. Power clean + push jerk 4(70%x3)

C. Rope climbs (optional based on recovery) x10

>>>In Class

A. “DL”

Complete;

- 6 deadlifts @ moderate load

- 4+8 DB bench press

- 6 gym width sprints

Every 4 min x 6 rounds

PM WOD

A. Power Program

Level 2 - Fitness

A. Snatch 2(80-85%x2), 2(90%x1), 75%x2

B. Rope climbs (optional based on recovery) x10

C. Power Program

>>>In Class

D. “DL”

Complete;

- 6 deadlifts @ moderate load

- 4+8 DB bench press

- 6 gym width sprints

Every 4 min x 2-3 rounds only

Level 1 - Health

A. Power Program


TUESDAY MARCH 15/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

A. Hang snatch pull + Power snatch 6(67.5%x2+1)

B. Clean and jerk 2(80-85%x2), 2(90%x1), 75%x2

C. HSPU’s 8x2 (heavy)

**scale to a difficult level - rest as needed.  

>>>In Class

A. Back squat - build to heavy double in 20min

B. “HQ”

1 rounds of;

- 100 DU’s

- 50 squats

- 25 65/95# push press

Then, 2 rounds of;

- 60 DU’s

- 30 squats

- 15 65/95# push press

Then 3 rounds of;

- 40 DU’s

- 20 squats

- 10 65/95# push press

Level 1 - Health (optional)

A. Back squat - build to heavy double in 20min

B. “HQ”

1 rounds of;

- 100 DU’s or skip ropes

- 50 squats

- 25 55/75# push press

Then, 2 rounds of;

- 60 DU’s or skip ropes

- 30 squats

- 15 55/75# push press

Then 3 rounds of;

- 40 DU’s or skip ropes

- 20 squats

- 10 55/75# push press


WEDNESDAY MARCH 16/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

AM WOD

>>>In Class

A. “FGB-60”

Complete 1 min at each station for reps;

- wall ball @ 14/20#

- 55/75# push press

- Box jumps @ 18/20”

- 55/75# SDLHP

- Row for calories

- Rest 4min - repeat for 3 rounds

PM WOD

A. Power Program

Level 2 - Fitness

A. Power Program

>>>In Class

A. “FGB-60”

Complete 1 min at each station for reps;

- wall ball @ 14/20#

- 55/75# push press

- Box jumps @ 18/20”

- 55/75# SDLHP

- Row for calories

- Rest 4min - repeat for 3 rounds

Level 1 - Health

A. Power Program


THURSDAY MARCH 17/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. High hang snatch x4

B. Hang snatch x3

C. Low hang snatch

**Build load on each movement across 25 min.

D. “Speed”

Complete 4 rounds for time;

5 Pull-ups

10 DB thrusters @ light load


FRIDAY MARCH 18/16

Beyonce - week 04

WOD -

OPEN WOD 16.3

A. Complete Power program and open 16.2 in either one workout or two based on your schedule.


SATURDAY MARCH 19/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. Jerk from a rack 12x2 - EMOM @ moderate load

B. AMRAP in 6min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

Rest 4 min, then

AMRAP in  6 min of;

- 5 T2B

- 10 push-ups

- 15 walking lunges


SUNDAY MARCH 20/16

Beyonce - week 04

WOD -

CF OPEN 16.4