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

Johnny Cash - cycle 04

WOD -

ALL LEVELS

A. Drop snatch 4(50%x4)

B. Snatch 5(90%x1)

C. Power clean 5(75%x2)

D. Snatch pulls from blocks @ just above knees 4(120%x1)

**adjust loads down if necessary.

E. Back squat 4(90%x2)

F1. Push press 4x3

F2. Strict pull-ups 4x3

**Load pull-ups if necessary


TUESDAY February 02/16

Johnny Cash - cycle 05

WOD -

Level 3 - Sport

AM WOD

A. Power snatch 4(75%x2)

B. Clean and jerk 5(90%x1)

C. Clean pulls 4(120%x1)

D. Front squats 8(70%x2) - EMOM

E. Pendlay rows 5x4

F. Stir the pot 4x20sec

PM WOD

>>>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

A. Power snatch 4(75%x2)

B. Clean and jerk 5(90%x1)

C. Clean pulls 4(120%x1)

D. Front squats 8(70%x2) - EMOM

>>>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 1 - Health

A. Power snatch 4(75%x2)

B. Clean and jerk 5(90%x1)

C. Clean pulls 4(120%x1)

D. Front squats 8(70%x2) - EMOM

E. Pendlay rows 5x4

F. Stir the pot 4x20sec


WEDNESDAY February 03/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. 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) - Every 2 min

B. “Capes”

5 rounds for time

- 100 DU’s

- 25 DB thrusters @ 20/30#

Level 1 - Health (optional)

A. Back squat - build to heavy set of 4 in 20min

B. “Capes”

5 rounds for time

- 100 skip ropes

- 25 DB thrusters @ 15/25#


THURSDAY February 04/16

Johnny Cash - cycle 05

WOD -

Level 3 - Sport

AM WOD

A. Low hang snatch 5(90%x1)

B. Power clean 10(77.5%x1) - EMOM

C. Jerk off blocks 5(90%x2)

D. Back squats 3(75%x8)

PM WOD

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

>>>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 2- Fitness

A. Low hang snatch 5(90%x1)

B. Power clean 10(77.5%x1) - EMOM

C. Jerk off blocks 5(90%x2)

D. Back squats 3(75%x8)

>>>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

A. Low hang snatch 5(90%x1)

B. Power clean 10(77.5%x1) - EMOM

C. Jerk off blocks 5(90%x2)

D. Back squats 3(75%x8)


FRIDAY February 05/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. DB cleans 5x10 - build in loads

B. Row intervals

- 250m @ 500m pace - rest 20sec x 3

- 200, @ 500m pace - rest 20sec x 3

- 100m @ 500m pace - rest 20sec x3

**this is done with 20sec breaks between all sets.


SATURDAY February 06/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. 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

>>>In Class

A. Squats 10(60%x3) - EMOM

B. “Shaw”

For time;

- 1500m Row

Then 4 rounds of;

- 12 ring dips

- 12 C2B pull-ups

- 24 DB power snatch 35/55#

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. 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 4x3

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…