CF HYBRID WEIGHTLIFTING - January 25-31, 2016.

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 25/16

Johnny Cash - cycle 04

WOD -

Level 3 - Sport

AM WOD

A. Drop snatch 4(50%x4)

B. Snatch 5(85%x2)

C. Power clean 5(72.5%x3)

**depending on your power clean strength you may need to lower reps to 2.

D. Snatch pulls from blocks @ just above knees 4(115%x2)

**adjust loads down if necessary.

E. Back squat 4(80%x5)

PM WOD

>>>In Class

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

B. “Diane”

21-15-9 of;

- 155/225# deadlifts

- HSPU’s

Level 2 - Fitness

A. Snatch 4(85%x2)

B. Power clean 4(72.5%x3)

**depending on your power clean strength you may need to lower reps to 2.

C. Snatch pulls from blocks @ just above knees 3(115%x2)

**adjust loads down if necessary.

D. Back squat 4(80%x5)

>>>In class

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

B. “Diane”

21-15-9 of;

- 155/225# deadlifts

- DB Push press or HSPU’s

Level 1 - Health

A. Drop snatch 4(50%x4)

B. Snatch 5(85%x2)

C. Power clean 5(72.5%x3)

**depending on your power clean strength you may need to lower reps to 2.

D. Snatch pulls from blocks @ just above knees 4(115%x2)

**adjust loads down if necessary.

E. Back squat 4(80%x5)

F1. Push press 4x4

F2. Strict pull-ups 4x4


TUESDAY JANUARY 26/16

Johnny Cash - cycle 04

WOD -

Level 3 - Sport

AM WOD

A. Power snatch 4(72.5%x3)

**depending on your power snatch strength you may need to lower reps to 2.

B. Clean and jerk 5(85%x2+1)

C. Clean pulls 4(115%x2)

D. Pendlay rows 5x4

E. Stir the pot 4x20sec

PM WOD

A.. Strict HSPU’s 6x4

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

>>>In Class

A.  Front squats 8(67.5%x2) - EMOM

B. “Crow”

AMRAP in 14 min

- 15 T2B

- 50 DU’s

- 15 DB cleans @ 30/45#

Level 2 - Fitness

A. Power snatch 4(72.5%x3)

**depending on your power snatch strength you may need to lower reps to 2.

B. Clean and jerk 5(85%x2+1)

C. Clean pulls 4(115%x2)

>>>In class

A.  Front squats 8(67.5%x2) - EMOM

B. “Crow”

AMRAP in 14 min

- 15 T2B

- 50 DU’s

- 15 DB cleans @ 30/45

Level 1 - Health

A. Power snatch 4(72.5%x3)

**depending on your power snatch strength you may need to lower reps to 2.

B. Clean and jerk 5(85%x2+1)

C. Clean pulls 4(115%x2)

D. Front squats 8(67.5%x2) - EMOM

E. Pendlay rows 5x4

F. Stir the pot 4x20sec


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)

>>>In Class

A. Deadlift 10(62.5%x3) - EMOM

B. “Amanda’ish’

AMRAP in 4 min

- Snatches @ 95/135#

- MU’s on rings
1.2.3.4.5….

Rest 4 min - repeat

>>>After class

A. Bench dragon flags 4x30sec

**Keep torso straight from shoulders to knees.  Start with bent knees and drop knees to bench, after drop knees to floor, finally complete full dragon flag.  TUT is important - swinging is not adding any value at all.  If this is too difficult, complete ab wheel roll-outs

Level 1 - Health (optional)

A. Deadlift 10x3 @ moderate load - EMOM

B. “Amanda’ish’

AMRAP in 4 min

- Power snatches @ 65/95#

- C2B Pull-ups

- Parallel bar dips
1.2.3.4.5….

Rest 4 min - repeat


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. Power snatch 12(75%x2) - EMOM

**adjust loads to 70% if necessary.

B. Low hang  clean 5(85%x2)

C. Jerk off blocks 5(85%x2) or 7*85%x1)

**Choose based on strength off of blocks.

PM WOD

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.

>>>In class

A. Back squats 10(65%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)

Level 2 - Fitness

A. Power snatch 12(75%x2) - EMOM

**adjust loads to 70% if necessary.

B. Low hang  clean 5(85%x2)

C. Jerk off blocks 5(85%x2) or 7*85%x1)

**Choose based on strength off of blocks.

>>>In Class

A. Back squats 10(65%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)

Level 1 - Health

A. Power snatch 12(75%x2) - EMOM

**adjust loads to 70% if necessary.

B. Low hang  clean 5(85%x2)

C. Jerk off blocks 5(85%x2) or 7*85%x1)

**Choose based on strength off of blocks.

D. Back squats 2(72.5%x8)


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