CF HYBRID POWERLIFTING - January 11-17, 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  JANUARY 11/16

Johnny Cash - cycle 02

WOD -

Level 3 - Sport

AM WOD

A. Power program

PM WOD

A. “Cindy” - group class

**These can be done back to back if you have time as well

Level 2 - Fitness

A. Power Program

Level 1 - Health

A. Power Program


TUESDAY  JANUARY 12/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements (optional)

A. HS wall walk-ups x10

B. Jerk technique

C. “Strange”

Complete for time;

- 20 split jerks @ 75/115#

- 20 ring rows

- 15 split jerks @ 75/115#

- 15 ring rows

- 10 split jerks @ 75/115#

- 10 ring rows

- 5 split jerks @ 75/115#

- 5 ring rows


WEDNESDAY  JANUARY 13/16

Johnny Cash - cycle 02

WOD -

Level 3 - Sport

AM WOD

A. Clean and jerk 2(70-75-80%x2)

B. Strict MU’s - 15 reps total

**Time cap of 10min.  This will require that most use a variation of this (banded, spotted, box/floor variations).  Do as many full as you can and then scale to finish reps with alternate variation.

C. Power Program

PM WOD

“CRIPPLER”

Level 2 - Fitness

A. Clean and jerk 2(70-75-80%x2)

B. Strict MU’s - 15 reps total

**Time cap of 10min.  This will require that most use a variation of this (banded, spotted, box/floor variations).  Do as many full as you can and then scale to finish reps with alternate variation.

C. Power Program

Level 1 - Health & Elements

A. Power Program


THURSDAY  JANUARY 14/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

A. Power snatch + Snatch - 14(65%x1+1) - EMOM

B. Stone cary x 6 gym lengths total @ moderate load

**all single trips (drop on extra mat at each end)

>>>In Class

A. Clean sumo grip deadlift 4x5 @ light loads (50% or less

B. CIC WOD #3

“KLOKOV”

Level 1 - Health & Elements

A. Clean sumo grip deadlift 4x5 @ light loads (50% or less

B. CIC WOD #3

“KLOKOV”

**may scale clean to thruster to just thruster


FRIDAY  JANUARY 15/16

Johnny Cash - cycle 02

WOD -

Level 3 - Sport

AM WOD

A. OHS 3x15 @ 50% snatch

**60% for women

B. Power Program

PM WOD

A. DB press 4x12 reps - build as you can

B. “Krista Hamstra”

AMRAP in 26 min

- 100 DU’s

- 25 T2B

- 25 HSPU’s

- 25 clean and jerk @ 100/155#

Level 2 - Fitness

A. Power Program

B. “Krista Hamstra”

AMRAP in 26 min

- 100 DU’s

- 25 T2B

- 25 HSPU’s

- 25 clean and jerk @ 100/155#

Level 1 - Health & Elements

A. Power Program


SATURDAY  JANUARY 16/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. DB TGU - build to a heavy set on chosen arm

B. Row intervals

- 250m @ 500m pace - rest 45sec x 3

- 200, @ 500m pace - rest 45sec x 3

- 100m @ 500m pace - rest 45sec x3

**this is done with 45sec breaks between all sets.


SUNDAY  JANUARY 17/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

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

>>>In Class

A. Press - build to heavy set of 4 in 14 min

B. CIC WOD #4

“FAT FRAN”

Level 1 - Health & Elements

A. Press - build to heavy set of 4 in 14 min

B. CIC WOD #4

“FAT FRAN”