CF HYBRID POWERLIFTING - February 01-07, 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 February 01/16

Johnny Cash - cycle 04

WOD -

Level 2&3 - Fitness & Sport

A. Power Program

Level 1 - Health

A. Power Program


TUESDAY February 02/16

Johnny Cash - cycle 05

WOD -

Level 3 - Sport

A. Snatch 2(80-85-90%x2))

>>>In Class

A. Press - build to heavy set of 3 in 14 min

B. “Kaz”

AMRAP in 12 min

- 1 rope climb

- 5 Deadlift @ 185/315#

- 15 burpees

Level 2 - Fitness

- Rest Day

Level 1 - Health (optional)

A. Press - build to heavy set of 3 in 14 min

B. “Kaz”

AMRAP in 12 min

- 1 lying rope climb

- 5 Deadlift @ 125/225#

- 15 burpees


WEDNESDAY February 03/16

Johnny Cash - cycle 05

WOD -

Level 3 - Sport

AM WOD

A. Power clean + jerk 6(65%X1) - Every 10sec - Rest 3 min.  Complete 5 cycles of this

B. Strict ring MU’s - AMRAP in 8min

**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 squat - 10(60%x3) - EMOM

- Rest remainder of 20 min in class wod.

B. “Capes”

5 rounds for time

- 100 DU’s

- 25 DB thrusters @ 20/30#

Level 2 - Fitness

A. Power clean + jerk 6(65%X1) - Every 10sec - Rest 3 min.  Complete 5 cycles of this

B. Strict ring MU’s - AMRAP in 8min

C. Power Program

D. “Capes”

2 rounds for time

- 100 DU’s

- 25 DB thrusters @ 20/30#

Level 1 - Health

“Power Program


THURSDAY February 04/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Keg clean and jerk  - play with different loads and complete 10 heavy lifts at any load.   

**Some may need to use the sandbags as the loads are not ideal with the kegs

B. Deadlift 10(65%x2) - EMOM

>>>In Class

A. “Jon Paul”

4 rounds for reps

- 1 min wall ball 14/20#

- 1 min KB SDLHP @ 24/32lg

- 1 min box jumps 20/24”

- 1 min DB push press 30/45#

- 1 min 35/45# OH lunges

Level 1 - Health (optional)

A. “Jon Paul”

4 rounds for reps

- 1 min wall ball 12/16#

- 1 min KB SDLHP @ 16/24lg

- 1 min box jumps 12/18”

- 1 min DB push press 20/30#

- 1 min back or front rack  lunges


FRIDAY February 05/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Power Program

Level 1 - Health

A. Power Program


SATURDAY February 06/16

Johnny Cash - cycle 05

WOD -

Level 3 - Sport

A. Clean and jerk 2(80-85-90%x2)

B. HS walk practice - 5min of 10’ lengths

C. Strict HSPU’s 6x4

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

D. Power Program

E. Sled pushes 15x2 lengths of the gym - light load or empty dog sled

Level 1 - Health

A. Squats 10x3 - EMOM @ moderate load

B. “Shaw”

For time;

- 1250m Row

Then 4 rounds of;

- 12 ring dips or push-ups

- 12 pull-ups

- 24 DB power snatch 30/40#


SUNDAY February 07/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Snatch pull + power snatch 10(70%x1+1) - EMOM

B. Conan’s wheel 5x2 circles @ moderate load

**Do not overload.  With a comp this weekend, keep this lighter than heavier have fun.

>>>In Class

A. Clean sumo grip deadlift 4(50%x5)

B. “Magnus”

AMRAP in 16 min

- 95/135# OHS

- T2B

1.2.3.4.5.6…

Level 1 - Health

A. Clean sumo grip deadlift 4x3

B. “Magnus”

AMRAP in 16 min

- 65/95# OHS or Heavy goblet squat

- T2B or hanging knee-ups

1.2.3.4.5.6…