CF HYBRID POWERLIFTING - February 29-March 06, 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 29/16

Beyonce - week 02

WOD -

Level 3 - Sport

AM WOD

A. Hang power snatch 3(65%x3)

B. Snatch 3(80%x2), 2(85%x1), 2(75%x2)

C. Power clean + push jerk 4(70%x3)

>>>In Class

A. “Edition”

Complete;

- 6 deadlifts @ moderate load

- 12 DB push press

- 4 gym width sprints

Every 4 min x 6 rounds

PM WOD

A. Power Program

Level 2 - Fitness

A. Hang power snatch 2(65%x3)

B. Snatch 3(80%x2), 2(85%x1)

C. Power clean + push jerk 3(70%x3)

D. Power Program

E. 2 rounds of class workout “Edition”

Complete;

- 6 deadlifts @ moderate load

- 12 DB push press

- 4 gym width sprints

Every 4 min x 2 rounds

Level 1 - Health

A. “Power Program”


TUESDAY MARCH 01/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Power snatch + OHS 4(65%x3+!)

B. Clean and jerk 3(80%x2), 2(85%x1)

C. HSPU’s 8x2 (heavy)

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

>>>In Class

A. Back squat 3x5 @ moderate load of no more than 60%, 95/135# AMRAP in 45sec

B. “ WTF”

Complete 5 rounds for time;

- 10 alt DB power snatches @ 30/45#

- 5 DB thrusters @ 30/45#

- 15 push-ups

- 10 T2B

Level 1 - Health (optional)

A. Back squat 3x4 @ heavy load, 85/115# AMRAP in 45sec

B. “ WTF”

Complete 5 rounds for time;

- 10 alt DB power snatches @ 20/35#

- 5 DB thrusters @ 20/35#

- 15 push-ups

- 10 T2B or hanging straight leg raises


WEDNESDAY MARCH 02/16

Beyonce - week 02

WOD -

Level 3 - Sport

AM WOD

A. Yoke walks - 6 gym lengths @ light/moderate load (no running - slow deliberate pace with tight torso)

>>>In Class

A. Press + jerk 5x4+1

B. “Commerce”

2 rounds of;

- 1 min wall ball

- 1 min DB push press 20/35#

- 1 min box jumps @ 18/24”

- 1 min KB SDLHP (swinging style) @ 24/32kg

- 1 min row

- 1 min HS hold on wall

- 1 min rest

PM WOD

A. “Power Program”

Level 2 - Fitness

A. Power Program

B. Class conditioning wod only

“Commerce”

2 rounds of;

- 1 min wall ball

- 1 min DB push press 20/35#

- 1 min box jumps @ 18/24”

- 1 min KB SDLHP (swinging style) @ 24/32kg

- 1 min row

- 1 min HS hold on wall

- 1 min rest

Level 1 - Health

A. “Power Program”


THURSDAY MARCH 03/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day or Fridays Power Program

Level 1 - Health (optional)

A. Hang snatches x4 - build to heavy set in 15min

B. “Row intervals”

- Row 225m @ 500m pace

- Rest 45sec

12 rounds

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


FRIDAY MARCH 04/16

Beyonce - week 02

WOD -

OPEN WOD 16.2

Level 2&3 - Fitness & Sport

A. Complete Power program and open 16.2 in either one workout or two based on your schedule.


SATURDAY MARCH 05/16

Beyonce - week 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

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

B. “Earth”

On a 1 min running clock complete;

- squats

- push-ups

- box jumps

- pull-ups


SUNDAY MARCH 06/16

Beyonce - week 02

WOD -

OPEN WOD 16.2