CF HYBRID POWERLIFTING - March 21-27, 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 MARCH 21/16

Beyonce - week 05

WOD -

Level 3 - Sport

AM WOD

A. Snatch 70-75-80-85-90-95%x1

B. Power program

PM WOD

>>>In Class

A. Front squats EMOM - start at 50’ish’% and add 5% each minute (use the 5,10 or 20# pound increments)

**Go until positional failure

B. “6Pack”

AMRAP in 1min;

- 4 DB Thrusters @ 35/45#

- 4 burpees

Every 5min x 5 rounds

Level 2 - Fitness

A. Snatch 70-75-80-85-90-95%x1

B. Power program

>>>In Class

A. Front squats EMOM - start at 50’ish’% and add 5% each minute (use the 5,10 or 20# pound increments)

**Go until positional failure

B. “6Pack”

AMRAP in 1min;

- 4 DB Thrusters @ 35/45#

- 4 burpees

Every 5min x 5 rounds

Level 1 - Health

A. Power Program


TUESDAY MARCH 22/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

A. Clean and jerk 70-75-80-85-90-95%x1

B. Strict HSPU + Kipping HSPU 10(1+2) - EMOM

**Adjust kipping reps to make challenging.

>>>In Class

A. Clean sumo grip deadlifts 4x4 @ 50%

B. “First Month”

Complete 1 round of;

- 30 85/115# power cleans

- 15 ring dips

- 12 T2B

Then complete 2 rounds of;

- 20 85/115# power cleans

- 10 ring dips

- 8 T2B

Then complete 3 rounds of;

- 10 85/115# power cleans

- 5 ring dips

- 4 T2B

Level 1 - Health (optional)

A. Clean sumo grip deadlifts 4x4 @ 50%

B. “First Month”

Complete 1 round of;

- 30 65/95# power cleans

- 15 push-ups

- 12 T2B or hanging knee-ups

Then complete 2 rounds of;

- 20 65/95# power cleans

- 10 push-ups

- 8 T2B or hanging knee-ups

Then complete 3 rounds of;

- 10 65/95# power cleans

- 5 push-ups

- 4 T2B or hanging knee-ups


WEDNESDAY MARCH 23/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

A. Tire flips 2x8 - unbroken

B. Power Program

>>>In Class

A. DB Alt. power snatches 5x8

B. “Boat”

In partners - for time;

- Partner 1 row 800m

- Partner 2 row 800m

- Partner 1 row 600m

- Partner 2 row 600m

- Partner 1 row 400m

- Partner 2 row 400m

- Partner 1 row 200m

- Partner 2 row 200m

- Partner 1 row 100m

- Partner 2 row 100m

Level 1 - Health

A. Tire flips 2x8 - unbroken

B. Power Program


THURSDAY MARCH 24/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. Rope climbs x 5-8 trips

**Either lying, half, or full

B. “Hilton”

AMRAP in 15min

Partner wod;

- 6 DB push press @ heavy load

- 6 burpees

- 2 gym length sprints

Alternate partners throughout.


FRIDAY MARCH 25/16

Beyonce - week 05

WOD -

OPEN 16.5 WOD


SATURDAY MARCH 26/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. High hang clean 2x4 @ light load

B. Hang clean 2x4 @ moderate load

C. Low hang clean x4 - build to heavy set in 15 min

D. “Black”

AMRAP in 10min

- 4 pull-ups

- 8 hang cleans @ light load


SUNDAY MARCH 27/16

Beyonce - week 05

WOD -

OPEN 16.5 WOD