CF HYBRID WEIGHTLIFTING - February 08-14, 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 08/16

Johnny Cash - cycle 04

WOD -

Level 3 - Sport

AM WOD

“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

PM WOD

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

B. Power clean 5(77.5%x1)

C. Snatch pulls from blocks @ just above knees 4(100%x3)

D. Back squat 2(80%x4), 2(90%x2), 95%x1

>>>In Class

“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

“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


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 3 - Sport

AM WOD

A. Power snatch 4(77.5%x1)

B. Clean and jerk 2(85-90-95%x1)

C. Clean pulls 4(100%x3)

D. Front squats 8(72.5%x2) - EMOM

E. Pendlay rows 5x4

F. Stir the pot 4x20sec

PM WOD

>>>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#

Level 2 - Fitness

A. Power snatch 4(77.5%x1)

B. Clean and jerk 2(85-90-95%x1)

C. Clean pulls 4(100%x3)

D. Front squats 8(72.5%x2) - EMOM

>>>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#

Level 1 - Health

A. Power snatch 4(77.5%x1)

B. Clean and jerk 2(85-90-95%x1)

C. Clean pulls 4(100%x3)

D. Front squats 8(72.5%x2) - EMOM

E. Pendlay rows 5x4

F. Stir the pot 4x20sec


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. Back squats 10(67.5%x3) - Every 2 min

B. “Jack”

In partners complete in conga line fashion;

- 1000m row

- 50 35/45# thrusters

- 30 HSPU’s

Level 1 - Health (optional)

A. Back squats 10(67.5%x3) - Every 2 min

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 2&3 - Fitness & Sport

A. Low hang snatch 2(85-90-95%x1)

B. Low hang  clean 2(85-90-95%x1)

C. Jerk off blocks 2(85-90-95%x1)

D. Back squats 2(75%x10)

>>>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. Low hang snatch 2(85-90-95%x1)

B. Low hang  clean 2(85-90-95%x1)

C. Jerk off blocks 2(85-90-95%x1)

D. Back squats 2(75%x10)


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. 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 (optional)

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