CF HYBRID POWERLIFTING - January 25-31, 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 25/16

Johnny Cash - cycle 04

WOD -

Level 3 - Sport

AM WOD

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

>>>In Class

A. Press - build to heavy set of 5 in 14 min

B. “Diane”

21-15-9 of;

- 155/225# deadlifts

- HSPU’s

PM WOD

A. Power Program

Level 2 - Fitness

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

B. Power Program

C. “Diane”

21-15-9 of;

- 155/225# deadlifts

- HSPU’s

Level 1 - Health

A. Snatch 2(75-80-85%x2) - optional

B. Power Program


TUESDAY JANUARY 26/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Power clean + jerk 5(60%X1) - Every 10sec - Rest 2 min.  Complete 5 cycles of this

**This means 6 reps every 2 min x 5 rounds (10 total minutes and 30 total reps)

B. Strict HSPU’s 6x4

**Rest as needed - choose depth of HSPU or bands based on rep range

>>>In Class

A. Back squat 10(50%x4) - Every 2 min

B. “Crow”

AMRAP in 14 min

- 15 T2B

- 50 DU’s

- 15 DB cleans @ 30/45#

Level 1 - Health

A. Back squat - build to heavy set of 5 in 20min

B. “Crow”

AMRAP in 14 min

- 15 T2B or hanging knee-ups

- 50 DU’s or skip ropes

- 15 DB cleans @ 20/35#


WEDNESDAY JANUARY 27/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Stone loading 5x3 - load three increasing load stones or the same stone 3 times (based on strength and availability of stones)

B. Power Program

>>>In Class

A. “Amanda’ish’

AMRAP in 4 min

- Snatches @ 95/135#

- MU’s on rings
1.2.3.4.5….

Rest 4 min - repeat

Level 1 - Health

A. Stone loading 5x3 - load three increasing load stones or the same stone 3 times (based on strength and availability of stones) - optional

B. Power Program


THURSDAY JANUARY 28/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements (optional)

A. DB TGU - build to a heavy set on both arms

B. Row intervals

- 275m @ 500m pace - rest 30sec x 3

- 225, @ 500m pace - rest 30sec x 3

- 125m @ 500m pace - rest 30sec x3

**this is done with 30sec breaks between all sets.


FRIDAY JANUARY 29/16

Johnny Cash - cycle 04

WOD -

Level 3 - Sport

AM WOD

A. Clean and jerk  2(75-80-85%x2)

B. Strict MU’s on rings - AMRAP in 8 min.

**Spot or use bands if necessary, but challenge the pull and turn over.  In last 30sec complete 1 unbroken set of kipping MU for reps.

>>>In class

A. Squats 10(50%x2) - EMOM

B. “Nelson”

AMRAP in 4 min

- 16 KBS @ 16/24kg

- 8 ring dips

- 4 burpees

Rest 2 min - Repeat for 3 total rounds (18min)

PM WOD

A. Power program

Level 2 - Fitness

Optional - do gymnastics work or oly work - your choice

A. Clean and jerk  2(75-80-85%x2)

A. Strict MU’s on rings - AMRAP in 8 min.

**Spot or use bands if necessary, but challenge the pull and turn over.  In last 30sec complete 1 unbroken set of kipping MU for reps.

B. Power Program

>>>In class

A. “Nelson”

AMRAP in 4 min

- 16 KBS @ 12/16kg

- 8 parallel bar dips

- 4 burpees

Rest 2 min - Repeat for 3 total rounds (18min)

Level 1 - Health

A. Squats 10x2 - EMOM @ moderate load

B. “Nelson”

AMRAP in 4 min

- 16 KBS @ 12/16kg

- 8 parallel bar dips

- 4 burpees

Rest 2 min - Repeat for 3 total rounds (18min)


SATDAY JANUARY 30/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Sandbag carry - choose heavy bag and perform 2 sets for distance (not to max effort, but to 80% max effort)

>>>In Class

A. Clean sumo grip deadlift 4x4

B. “Whole”

For time;

- 120 Wall ball @ 14/20#

- 60 Pull-ups

- 30 Power snatches @ 85/115#

Level 1 - Health

A. Clean sumo grip deadlift 4x4

B. “Whole”

For time;

- 100 Wall ball @ 12/16#

- 50 Pull-ups or ring rows

- 25 Power snatches @ 65/95#

**Scale loads for Elements.


SUNDAY JANUARY 31/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. OHS 5x15 @ 55% of snatch

>>>In Class

A. “Willie”

AMRAP in 28min of;

- 10 bar or ring MU’s

- 15 power cleans @ 95/135#

- 20 DB push press @ 25/35#

- 25 DU’s

Level 1 - Health

A. “Willie”

AMRAP in 28min of;

- 10 C2B pull-ups

- 15 power cleans @ 85/115#

- 20 DB push press @ 20/30#

- 25 DU’s

Elements

A. “Willie”

AMRAP in 28min of;

- 10 pull-ups or ring rows

- 15 hang power cleans or deadlifts

- 20 DB push press

- 25 skip rope