CF HYBRID WEIGHTLIFTING - 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. Drop snatch 4(50%x4)

B. Snatch 5(70%x5)

C. Power clean 5(65%x4)

D. Snatch pulls from blocks @ just below knees 4(100%x4)

E. Back squat 4(72.5%x6)

F1. Push press 4x6

F2. Strict pull-ups 4x6-8

G. Max effort MU in one set

**this is a big day, so expect it to take a while.

LEVEL 1

A. Drop snatch 4(50%x4)

B. Snatch 5(70%x5)

C. Power clean 5(65%x4)

D. Snatch pulls from blocks @ just below knees 4(100%x4)

E. Back squat 4(72.5%x6)

F1. Push press 4x6

F2. Strict pull-ups 4x6-8


TUESDAY  JANUARY 05/15

WOD -

Level 1&2

A. Power snatch 4(65%x4)

B. Clean and jerk 5(70%x3+2)

C. Clean pulls 4(100%x4)

D. Front squats 8(60%x2) - EMOM

E. Pendlay rows 5x6

F. Row 500m for time


WEDNESDAY  JANUARY 06/15

WOD -

GROUP CLASS

Level 2

A. Helen” – benchmark

3 rounds for time of;

- 500m row

- 21 16/24kg KBS

- 12 pull-ups

Level 1

A. Helen” – benchmark

3 rounds for time of;

- 500m row

- 21 12/16kg KBS

- 12 pull-ups or ring rows


THURSDAY  JANUARY 07/15

WOD -

LEVEL  2

A. Low hang snatch 5(70%x4)

B. Power clean 12(65%x2) - EMOM

C. Jerk off blocks 5(70%x4)

D. Back squats 2(65%x10)

E. “Isabel”

30 - 95/135# Power snathces

Level 1

A. Low hang snatch 5(70%x4)

B. Power clean 12(65%x2) - EMOM

C. Jerk off blocks 5(70%x4)

D. Back squats 2(65%x10)


FRIDAY  JANUARY 08/15

WOD -

Level 2- REST DAY

Level 1 - optional group class

A. HS wall walk-ups x10

B. HS partner freehold practice with partners (group of three) - coaches will discuss spotting technique.

**Scale to inversions with feet on box and practice being upside down.

C. Rope climbs x6 trips

**do double half climbs or single full climbs or double lying rope climbs

D. Partner shuttle runs alternating for 4 min

**run gym lengths - run to half, back to start, then to full gym length and back - tag partner and repeat.


SATURDAY  JANUARY 09/15

WOD -

Level 2 - group class

A. “Fran" – benchmark

21-15-9 for time of;

- 65/95# thrusters

- Pull-ups

Level 1 - optional wod

A. “Fran" – benchmark

21-15-9 for time of;

- 55/75# thrusters

- Pull-ups or ring rows


SUNDAY  JANUARY 10/15

WOD -

Level 2 - REST DAY

Level 1 - Optional WOD

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.

**Scle loads as necessary