CF HYBRID WEIGHTLIFTING - January 11-17, 2016.

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HYBRID WEIGHTLIFTING 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 is the most demanding of the workout levels - it is much higher volume as it prescribes a few double day workouts throughout the week.  The goal is to provide the oly work needed in the same volume at al levels, but the addition of all the gymnastics and CF work at slightly modified volumes. 


MONDAY  JANUARY 11/16

Johnny Cash - cycle 02

WOD -

Level 3 - Sport

A. Drop snatch 4(50%x4)

B. Snatch 5(80%x3)

C. Power clean 5(70%x3)

D. Snatch pulls from blocks @ just above knees 4(110%x2)

E. Back squat 4(77.5%x5)

F. “Cindy” - group class

Level 2 - Fitness

A. Drop snatch 4(50%x4)

B. Snatch 5(80%x3)

C. Power clean 5(70%x3)

D. Snatch pulls from blocks @ just above knees 4(110%x2)

E. Back squat 4(77.5%x5)

F1. Push press 4x4

F2. Strict pull-ups 4x4

Level 1 - Health

A. Drop snatch 4(50%x4)

B. Snatch 5(80%x3)

C. Power clean 5(70%x3)

D. Snatch pulls from blocks @ just above knees 4(110%x2)

E. Back squat 4(77.5%x5)

F1. Push press 4x4

F2. Strict pull-ups 4x4


TUESDAY  JANUARY 12/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health(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 2&3 - Fitness & Sport

A.Strict MU’s - 20 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.

B. Power snatch 4(70%x3)

C. Clean and jerk 5(80%x2+1)

D. Clean pulls 4(110%x2)

E. Pendlay rows 5x4

>>>In class

A. Back squats 10(60%x3) - EMOM

B. CIC WOD #2

“CRIPPLER”

Level 1 - Health

A. Power snatch 4(70%x3)

B. Clean and jerk 5(80%x2+1)

C. Clean pulls 4(110%x2)

D. Front squats 8(65%x2) - EMOM

E. Pendlay rows 5x4

F. Stir the pot 4x30sec


THURSDAY  JANUARY 14/16

Johnny Cash - cycle 02

WOD -

Level 2&3 - Fitness & Sport

>>>In Class

A. Clean sumo grip deadlift 4(90%x5)

B. CIC WOD #3

“KLOKOV”

Level 1 - Health & Elements

A. Clean sumo grip deadlift 4(90%x5)

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. Power snatch 12(67.5%x2) - EMOM

B. low hang  clean 5(80%x2)

C. Jerk off blocks 5(80%x2)

D. Back squats 2(70%x8)

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 snatch 12(67.5%x2) - EMOM

B. low hang  clean 5(80%x2)

C. Jerk off blocks 5(80%x2)

D. Back squats 2(70%x8)

E. Prowler pushes - AMRAP in 15min

**Don’t kill yourself - pace it out and just get work done.

Level 1 - Health

A. Power snatch 12(67.5%x2) - EMOM

B. low hang  clean 5(80%x2)

C. Jerk off blocks 5(80%x2)

D. Back squats 2(70%x8)


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

>>>In Class

A. Press 3x8 - light

B. CIC WOD #4

“FAT FRAN”

Level 1 - Health & Elements (optional)

A. Press 3x8 - light

B. CIC WOD #4

“FAT FRAN”