CF HYBRID POWERLIFTING - February 21-28, 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 22/16

Beyonce - week 01

WOD -

Level 3 - Sport

AM WOD

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

B. Rope climbs x 8-12

>>>In class

A. “Sqwaats”

Complete;

- 4 Back squats (moderate load - save legs)

- 12 DB push press

- Row 200m max effort

Every 4.5min x 7 rounds

PM WOD

A. Power Program

Level 2 - Fitness

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

B. Power Program

>>>In Class

A. “Sqwaats”

Complete;

- 4 Back squats (moderate load - save legs)

- 12 DB push press

- Row 200m max effort

Every 4.5min x 2 rounds

Level 1 - Health

A. Power Program


TUESDAY FEBRUARY 23/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

A. Snatch - build to daily max effort (one miss only)

B. HSPU’s 8x2 (heavy)

**scale to a difficult level - rest as needed.  

>>>In Class

A. Clean sumo grip deadlift 4x4 @ 60%

B. “HQ”

Complete working only odd minutes;

- 100 pull-ups

- 125 65/95# push press

- 150 65/95# back squats

**Working min on min off.  Work 1-2 min, rest 2-3, work 3-4….

Level 1 - Health (optional)

A. Clean sumo grip deadlift 4x4 @ 60%

B. “HQ”

Complete working only odd minutes;

- 80 pull-ups

- 100 55/75# push press

- 125 55/75# back squats

**Working min on min off.  Work 1-2 min, rest 2-3, work 3-4….


WEDNESDAY FEBRUARY 24/16

Beyonce - week 01

WOD -

Level -  Sport

AM WOD

A. Tire flips 5x8 unbroken

>>>In class

A. Press + jerk 5x5+1

B. “Carter”

AMRAP in 5min

- 15 T2B

- 15 95/135# SDLHP

- 30 DU’s

Rest 2min

AMRAP in 5min

- 15 KTE

- 15 95/135# SDLHP

- 30 DU’s

PM WOD

A. Power Program

Level 2- Fitness

A. Power Program

>>>In Class

**jump into B.

“Carter”

AMRAP in 5min

- 15 T2B

- 15 95/135# SDLHP

- 30 DU’s

Rest 2min

AMRAP in 5min

- 15 KTE

- 15 95/135# SDLHP

- 30 DU’s

Level 1 - Health

A. Power Program


THURSDAY FEBRUARY 25/16

Beyonce - week 01

WOD -

“OPEN ANNOUNCEMENT for 16.1”

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. Deadlifts 10x2 - EMOM @ moderate load

B. Row intervals;

- Row 200m @ 500m pace

- Rest 45sec

12 rounds

**shoot for no more than  5 sec drop in performance across all sets.


FRIDAY FEBRUARY 26/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

A. Power Program

>>>In Class

A. Open WOD 16.1

Level 1 - Health

A. Power Program


SATURDAY FEBRUARY 27/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. High hang cleans 10x2 - EMOM @ moderate load

B.  

AMRAP in 10 min

- 3 hang power cleans @ moderate load

- 6 deadlifts @ clean loads

- 9 Pull-ups

- 27 DU’s


SUNDAY FEBRUARY 28/16

Beyonce - week 01

WOD -

OPEN WOD 16.1