CF HYBRID POWERLIFTING - February 15-21, 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 15/16

Johnny Cash - cycle 06

WOD -

Level 3 - Sport

A. Snatch pull + Hang power snatch 10(72.5%x1+1) - EMOM

B. Power Program

PM WOD

A. “HQ”

AMRAP in 20min of;

- 10 burpee pull-overs

- 30 squats

- 1 min HS hold on wall (must accumulate 60sec)

Level 2 - Fitness

A. Power Program

>>>In class

A. “HQ”

AMRAP in 20min of;

- 10 burpee pull-overs

- 30 squats

- 1 min HS hold on wall (must accumulate 60sec)

Level 1 - Health

A. Power Program


TUESDAY FEBRUARY 16/16

Johnny Cash - cycle 06

WOD -

Level 2&3 - Fitness & Sport

A. “Fast and Heavy”

Complete for time;

- 21 DB thrusters @ 30/50#

- 500m row

- 18 DB thrusters @ 30/50#

- 500m row

- 15 DB thrusters @ 30/50#

Rest 2min, then complete;

- 50 burpees

Level 1 - Health (optional)

Scale loads accordingly from above


WEDNESDAY FEBRUARY 17/16

Johnny Cash - cycle 06

WOD -

Level 3 - Sport

A. Power Program

Level 1 - Health

A. Power Program


THURSDAY FEBRUARY 18/16

Johnny Cash - cycle 07

WOD -

Level 2&3 - Fitness & Sport

A. Snatch - build to max effort (take a video of best and send to me on FB)

>>>In Class

A. Press - build to heavy set of 1 in 14 min

B. “Crash”

Complete 5 rounds for time;

- 3 rope climbs

- 9 deadlifts @ 135/225#

- 12 burpee over bar

Level 1 - Health

A. Press - build to heavy set of 1 in 14 min

B. “Crash”

Complete 5 rounds for time;

- 3 lying rope climbs

- 9 deadlifts @ 95/135#

- 12 burpee over bar


FRIDAY FEBRUARY 19/16

Johnny Cash - cycle 07

WOD -

Level 3 - Sport

AM WOD

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(65%x3) - Every 2 min

B. Partner wod;

Alternate with partner for AMRAP in 15min;

- 25/40# DB hang cleans + hang clean to thruster 4+4

- 4 gym length sprints

PM WOD

A. Power clean + jerk 13(70%X1) - EMOM

B. Power Program

Level 2 - Fitness

A. Power clean + jerk 13(70%X1) - EMOM

B. Strict ring MU’s - AMRAP in 8min

C. Power Program

Level 1 - Health

A. “Power Program”


SATURDAY FEBRUARY 20/16

Johnny Cash - cycle 07

WOD -

Level 2&3 - Fitness & Sport

A. Conans Wheel - 3x2 circles @ moderate load.

>>>In Class

A. Deadlift 10(70%x1) - EMOM

B. “Rich”

AMRAP in 12 min of;

- 12 deadlift @ 65/95#

- 12 power snatch @ 65/95#

- 12 T2B

Level 1 - Health (optional)

A. Deadlift 10x1 - EMOM @ moderate load

B. “Rich”

AMRAP in 12 min of;

- 12 deadlift @ 55/75#

- 12 power snatch @ 55/75#

- 12 T2B


SUNDAY FEBRUARY 21/16

Johnny Cash - cycle 07

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (Optional)

A. Hang cleans x4 - build to heavy set in 20min

B. on a 9min running clock complete AMRAP;

- 1 min squats

- 1 min push-ups

- 1 min box jumps

- 1 min pull-ups

- 1 min HSPU’s

- 1 min walking lunges

- 1 min DU’s

- 1 min sit-ups

- 1 min row