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

Johnny Cash - cycle 06

WOD -

Level 2&3 - Fitness & Sport

A. Snatch 2(40%x3), 2(50%x2), 2(60%x2), 70-80%x1

B. Clean and jerk - 2(40%x3), 2(50%x2), 2(60%x2), 70-80-87.5,92.5%x1 - work to max effort.

>>>In Class

A. “HQ”

AMRAP in 20min of;

- 10 burpee pull-overs

- 30 squats

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

**Oh boy this looks fun. Scale burpee pull-over to skin the cat with no excessive kipping.

Level 1 - Health

A. Snatch 2(40%x3), 2(50%x2), 2(60%x2), 70-80%x1

B. Clean and jerk - 2(40%x3), 2(50%x2), 2(60%x2), 70-80-87.5,92.5%x1 - work to max effort.

B. Snatch pull 4(90%x3)

C. Front squat 8(75%x2) - EMOM


TUESDAY FEBRUARY 16/16

Johnny Cash - cycle 06

WOD -

Level 3 - Sport

AM WOD

A. Snatch 2(40%x3), 2(50%x2), 2(60%x2), 70-80-87.5,92.5%x1 - work to max effort.

B. Clean and jerk 2(40%x3), 2(50%x2), 2(60%x2), 70-80%x1

C. Front squats 4(90%x1)

D. Clean pulls 3(95%x3)

PM WOD

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 2 - Fitness

A. Snatch 2(40%x3), 2(50%x2), 2(60%x2), 70-80-87.5,92.5%x1 - work to max effort.

B. Clean and jerk 2(40%x3), 2(50%x2), 2(60%x2), 70-80%x1

C. Front squats 4(90%x1)

>>>In Class

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)

A. Snatch 2(40%x3), 2(50%x2), 2(60%x2), 70-80-87.5,92.5%x1 - work to max effort.

B. Clean and jerk 2(40%x3), 2(50%x2), 2(60%x2), 70-80%x1

C. Front squats 4(90%x1)

D. Clean pulls 3(95%x3)


WEDNESDAY FEBRUARY 17/16

Johnny Cash - cycle 06

WOD -

Level 2&3 - Fitness & Sport

Rest Day

Level 1 - Health

A. Jerk from rack 10x2 - EMOM @ moderate load

B. “HQ”

5 rounds for total reps

- 1 min Russian KBS @ 16/24kg

- 1 min push-ups

- 1 min T2B


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 or whatsapp)

>>>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

- If competing in TITAN OPEN

A. Snatch 2(40%x3), 2(50%x2), 2(60%x2)

B. Clean and jerk 2(40%x3), 2(50%x2), 2(60%x2)

C. 1 ¼ front squats 7(65%x2) - EMOM

- If not competing in TITAN OPEN

Find max snatch and Clean and jerk.


FRIDAY FEBRUARY 19/16

Johnny Cash - cycle 07

WOD -

**If competing in TITAN OPEN - please rest today. 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 - build to heavy set of 2 in 20min

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

Level 1 - Health (optional)

A. Back squat - build to heavy set of 2 in 20min

B. Partner wod;

Alternate with partner for AMRAP in 15min;

- DB hang cleans + hang clean to thruster 4+4 @ moderate load

- 4 gym length sprints


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

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