CF HYBRID POWERLIFTING - February 08-14, 2016.

Canada's own Kelly Branton - road to Finland. 

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 08/16

Johnny Cash - cycle 04

WOD -

Level 3 -Sport

AM WOD

A. Power Program

PM WOD

A. Snatch + OHS 4x1+10 - build to moderate load

** No need to go super heavy, keep loads light and focus on speed and efficiency of the OHS

>>>In Class

A. “DON” - HERO wod

Complete for time

- 66 deadlifts @ 85/115#

- 66 box jumps @ 20/24”

- 66 KBS @ 16/24Kg

- 66 K2E

- 66 Sit-ups

- 66 Pull-ups

- 66 Thrusters @ 35/55#

- 66 Wall ball @ 14/20#

- 66 DU’s

**Time cap 33min

Level 2 - Fitness

A. Power Program

B. “DON” - HERO wod

Complete for time

- 66 deadlifts @ 85/115#

- 66 box jumps @ 20/24”

- 66 KBS @ 16/24Kg

- 66 K2E

- 66 Sit-ups

- 66 Pull-ups

- 66 Thrusters @ 35/55#

- 66 Wall ball @ 14/20#

- 66 DU’s

**Time cap 33min

Level 1 - Elements

A. Power Progra


TUESDAY FEBRUARY 09/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. High hang vertical torso snatch 4x4 - light loads

B. Hang snatch 4x4 - build to heavy

C. AMRAP in 12min;

- 1 rope climbs

- 5 burpees

- 4 gym length sprints


WEDNESDAY FEBRUARY 10/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

AM WOD

A. Snatch 2(85-90-95%x1)

>>>In class

A. Press - build to heavy set of 2 in 14 min

B. “Siwak”

10- 8-6-4-2 for time of;

- Bar MU’s

- Deadlift 115/185#

PM WOD

A. Power Program

Level 2 - Fitness

A. Snatch 2(85-90-95%x1)

B. Power Program

C. “Siwak”

10- 8-6-4-2 for time of;

- Bar MU’s

- Deadlift 115/185#

Level 1 - Health

A. Power Program


THURSDAY FEBRUARY 11/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Strict HSPU’s 6x3

- Use bands or elevation to hit 6 solid sets of three reps

>>>In Class

A. Power clean - build to heavy set of 3 in 20min

B. “Jack”

In partners complete in conga line fashion;

- 1000m row

- 50 35/45# thrusters

- 30 HSPU’s

Level 1 - Health (Optional)

A. Power clean - build to heavy set of 3 in 20min

B. “Jack”

In partners complete in conga line fashion;

- 1000m row

- 30 35/45# thrusters

- 30 DB push press


FRIDAY FEBRUARY 12/16

Johnny Cash - cycle 05

WOD -

Level 3 - Sport

AM WOD

A. Power Program

PM WOD

A. Tire flips x20 total - not for time, just get it done

>>>In Class

A. Deadlift 10(67.5%x2) - EMOM

B. “Amanda”

- MU rings

- Snatch (full) @ 95/135#

9-7-5 for time

Level 1 - Health

A. Power Program


SATURDAY FEBRUARY 13/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. Complete for time;

- Row 500m

- 50 T2B

- Row 1000m

- 40 T2B

- Row 1500m

- 30 T2B


SUNDAY FEBRUARY 14/16

Johnny Cash - cycle 05

WOD -

Level 2&3 - Fitness & Sport

A. Clean and jerk 2(85-90-95%x2)

B. Strict MU’s on rings - AMRAP in 8 min.

**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. Squats 10(62.5%x2) - EMOM

B. “HQ”

5 rounds for total reps

- 1 min deadlift 115/185#

- 1 min push-ups

- 1 min T2B

Level 1 - Health

A. Squats 10%x2 - EMOM @ moderate load

B. “HQ”

5 rounds for total reps

- 1 min deadlift @ light load

- 1 min push-ups

- 1 min T2B