CF HYBRID WEIGHTLIFTING - February 22-28, 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 22/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

A. High hang snatch 4x4 - build to 55%

B. Snatch deadlift to high hang + snatch pull + power snatch 60-65-70%x1+1+2

C. Snatch 5(85%x2), 2(70%x3)

>>>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

Level 1 - Health

A. High hang snatch 4x4 - build to 55%

B. Snatch deadlift to high hang + snatch pull + power snatch 60-65-70%x1+1+2

C. Snatch 5(85%x2), 2(70%x3)

D. Front squats 4(80%x3), 3(85%x2)

E. Snatch pulls from blocks 5(95%x4)

F. Press 4x5


TUESDAY FEBRUARY 23/16

Beyonce - week 01

WOD -

Level 3 - Sport

AM WOD

A. HSPU’s 8x2 (heavy)

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

>>>In Class

A. Clean sumo grip deadlift 4x4 @ moderate load

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….

PM WOD

A. High hang cleans 4x4 - build to 55%

B. Clean deadlift to knees + power clean + jerk 60-65-70%x2+3

C. Clean and jerk 5(85%x2), 2(70%x3)

D. Back squats 3(70%x8)

Level 2 - Fitness

A. HSPU’s 8x2 (heavy)

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

B. High hang cleans 4x4 - build to 55%

C. Clean deadlift to knees + power clean + jerk 60-65-70%x2+3

D. Clean and jerk 5(85%x2), 2(70%x3)

E. Back squats 3(70%x8)

>>>In Class

A. Clean pulls 4(95%x4)

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

A. High hang cleans 4x4 - build to 55%

B. Clean deadlift to knees + power clean + jerk 60-65-70%x2+3

C. Clean and jerk 5(85%x2), 2(70%x3)

D. Back squats 3(70%x8)

E. Clean pulls 4(95%x4)


WEDNESDAY FEBRUARY 24/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

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

Level 1 - Health (optional)

A. Press + jerk 5x5+1

B. “Carter”

AMRAP in 5min

- 15 T2B

- 15 65/95# SDLHP

- 30 DU’s

Rest 2min

AMRAP in 5min

- 15 KTE

- 15 65/95# SDLHP

- 30 DU’s


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 snatch 10(67.5%x2) - EMOM

B. Power clean 4(65%x5)

C. Front squat + jerk 2(75%x4+1), 3(80%x3+1), 2(85%x2+1)

D. Deadlift 2(80-85%x3)

>>In Class

A. CF GAMES OPEN 16.1 WOD

Level 1 - Health

A. Power snatch 10(67.5%x2) - EMOM

B. Power clean 4(65%x5)

C. Front squat + jerk 2(75%x4+1), 3(80%x3+1), 2(85%x2+1)

D. Deadlift 2(80-85%x3)


SATURDAY FEBRUARY 27/16

Beyonce - week 01

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

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 -

CF GAMES OPEN WOD 16.1