CF HYBRID POWERLIFTING - January 04-10, 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. 


**BEING THAT THIS WEEK IS TEST WEEK FOR THE CF CLASS - IT MAKES THE PROGRAMMING THIS WEEK A LITTLE DIFFERENT AS IT DOES NOT ENTAIL A LOT OF PRE/POST CLASS WORK THAT WILL COME IN THE NEXT WEEK OF PROGRAMMING.  EXPECT A LOT MORE GYMNASTICS TO BE INCORPORATED. 


MONDAY  JANUARY 04/15

WOD -

Level 2 -

A. Jerk from rack - build to heavy (not maximal) single in 15 minutes

B. Power Program Day 01 - provided in print (ask coaches)

Level 1 - 

A. Power Program Day 01 - provided in print (ask coaches)


TUESDAY  JANUARY 05/15

WOD -

Level 2 - Rest Day

Level 1 - optional

A. Max effort HSPU’s in one set

>>>In Class

A. Max effort unbroken DU’s in 2 min (shoot for longest unbroken set within)

B. Max effort strict pull-ups or strict MU’s

**choose based on skill

C. Max effort pistols in 90sec

**pistols to box as scaling

D. Max effort push-ups or parallel bar dips

**choose based on skill

E. Row 500m for time

**Do this in partners and cheer each other on - this will get loud.


WEDNESDAY  JANUARY 06/15

WOD -

Level 2 -

A. Power Program Day 01 - provided in print (ask coaches)

B. Group class

Helen” – benchmark

3 rounds for time of;

- 500m row

- 21 16/24kg KBS

- 12 pull-ups

Level 1 - 

A. Power Program Day 01 - provided in print (ask coaches)


THURSDAY  JANUARY 07/15

WOD -

Level 2 - Rest day

Level 01 - (optional group class)

A. Max Snatch - find max effort snatch

>>> In class

A. Max effort clean and jerk in 30 min

**warm-up protocol as example

2(35%x2), 2(50%x2), 2(60%x2), 70%x2, 75%x2, 80-90-100%+x1

B. “Isabel”

- 30 - 95/135# snatches for time

or

“Grace”

- 30 - 95/135# Clean and jerks for time

**choose based on interest


FRIDAY  JANUARY 08/15

WOD -

Level 2 - 

A. HS wall walk-ups x10

B. HS walking drill to wall

C. Power Program Day 01 - provided in print (ask coaches)

Level 1 - 

A. Power Program Day 01 - provided in print (ask coaches)


SATURDAY  JANUARY 09/15

WOD -

Level 2 - Rest Day

Level 1 - (optional)

A. “Fran" – benchmark

21-15-9 for time of;

- 65/95# thrusters

- Pull-ups


SUNDAY  JANUARY 10/15

WOD -

Level 2 & 1

A. “Fight Gone Bad”

Three rounds of;

- Wall-ball @ 14/20#

- Sumo deadlift high-pull @ 55/75#

- Box Jump @ 20/24”

- Push-press @ 55/75#

- Row for calories

**1 min of work at each station for max reps total.

**Scale loads as necessary