CF HYBRID WEIGHTLIFTING - April 11-17, 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 APRIL 11/16

Motorhead Week 3

WOD -

Level 3 - Sport

AM WOD

>>>Pre-Class

A. Complete 2 rounds NOT for time;

- 6 C2B pull-ups unbroken

- 2 gym width yoke walks (moderate load...265/395...yoke is 165)

- 6 burpees

>>>In Class

A. “Yuck”

- Row 1500/2000m

- 60 burpee pull-ups

- 90 KBS @ 16/24kg

- 180 DU’s

B. If time remains - high threshold front planks 10sec on 10sec off x 3-5 min

Level 2 - Fitness

A. Snatch positions - bar work (2-3 min)

B. Jerk eyes closed - bar work (2-3 min)

C. Snatch from blocks 2(75-80-85%x2)

D. Clean from block 2(75-80-85%x2)

**all block variations from above knee

E. Jerk from blocks 2(75-80-85%x2)

Snatch pulls 3(90%x4)

F. Deadlift 3(75%x4),

>>>In Class

A. “Yuck”

- Row 1500/2000m

- 60 burpee pull-ups

- 90 KBS @ 16/24kg

- 180 DU’s

B. If time remains - high threshold front planks 10sec on 10sec off x 3-5 min

Level 1 - Health

A. Snatch positions - bar work (2-3 min)

B. Jerk eyes closed - bar work (2-3 min)

C. Snatch from blocks 3(75-80-85%x2)

D. Clean from block 2(75-80-85%x2)

**all block variations from above knee

E. Jerk from blocks 3(75-80-85%x2)

Snatch pulls 3(90%x4)

F. Deadlift 3(75%x4), 3(82.5%x3)

G. Push press 3x5

H. Hollow rock holds 5x20-30sec

TUESDAY APRIL 12/16

Motorhead Week 3

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete NOT for time;

- 12-9-6 Ring MU’s

- 21-15-9 95/155# hang power cleans

**Complete movements in alternating fashion, they just have different rep schemes.  Feel free to adjust load of Power cleans as needed as the goal is “cycling” reps quickly.

**MU’s and Cleans for LV3 only.

>>>In Class

A. Front squat EMOM - building in load until technical breakdown.  

**Start sets at 50% and build by 2.5,5.10,15, or 20 pounds per set for easy calculations.

B. “These Fists Fly - comp WOD 2”

In partners complete for time;

- 50 calorie row (split anyhow)

- 50 Shoulder to overhead @ 85/115# (alternate every 10 reps)

- 50 Wall ball @ 14/20# (alternate every rep - ball must touch floor)

- 50 box jump overs (alternate every 2 reps)

Level 1 - Health (optional)

A. Front squat EMOM - building in load until technical breakdown.  

**Start sets at 50% and build by 2.5,5.10,15, or 20 pounds per set for easy calculations.

B. “These Fists Fly - comp WOD 2”

In partners complete for time;

- 50 calorie row (split anyhow)

- 50 Shoulder to overhead @ 65/95# (alternate every 10 reps)

- 50 Wall ball @ 10/14# (alternate every rep - ball must touch floor)

- 50 box jump overs (alternate every 2 reps)

WEDNESDAY APRIL 13/16

Motorhead Week 3

WOD -

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health (optional)

A. HS wall walk-ups x 6-10 - 8-10min

**modify to toes on box inverted HSPU holds.

B. “OMAR” - hero wod

For time;

- 10 65/95# thrusters

- 15 bar facing burpees

- 20 65/95# thrusters

- 25 bar facing burpees

- 30 65/95# thrusters

- 35 bar facing burpees

THURSDAY APRIL 14/16

Motorhead Week 3

WOD -

Level 3 - Sport

AM WOD

A. Low hang (1” from floor) snatch pull + low hang power snatch 4(75%x1+2)

B. Low hang (1”from floor) clean shrug + hang power clean 4(75%x1+2)

C. Back squats 2(80%x4), 2(82.5%x3), 85%x1

PM WOD

>>>Pre-Class

A. Complete 7 rounds NOT for time - just get work done;

- 2 HSPU’s strict + 2 kipping

- 4 RIng dips (practice kipping)

**yes two pushing exercises - have fun with presses later.

>>>In Class

A. Press 3x4, 2x3

**LV3 - do not max out press do at 80-90% effort

B.  “Sink”

Complete for time;

- 30 T2B

- 30 Deadlift @ 95/135#

- 30 push-ups

- 30 wall ball

- 30 pull-ups

- 30 box jumps @ 20/24”

- 30 push press @ 95/135#

- 30 power cleans @ 95/135#

- 30 KBS @ 16/24kg

- 30 burpees (why so many burpees this week??)

Time cap 27min

Level 2 - Fitness

A. Low hang (1” from floor) snatch pull + low hang power snatch 4(75%x1+2)

B. Low hang (1”from floor) clean shrug + hang power clean 4(75%x1+2)

C. Back squats 2(80%x4), 2(82.5%x3), 85%x1

>>>In class

A. Press 3x4, 2x3

**LV3 - do not max out press do at 80-90% effort

B.  “Sink”

Complete for time;

- 30 T2B

- 30 Deadlift @ 95/135#

- 30 push-ups

- 30 wall ball

- 30 pull-ups

- 30 box jumps @ 20/24”

- 30 push press @ 95/135#

- 30 power cleans @ 95/135#

- 30 KBS @ 16/24kg

- 30 burpees (why so many burpees this week??)

Time cap 27min

Level 1 - Health

A. Low hang (1” from floor) snatch pull + low hang power snatch 4(75%x1+2)

B. Low hang (1”from floor) clean shrug + hang power clean 4(75%x1+2)

C. Back squats 2(80%x4), 2(82.5%x3), 85%x1

FRIDAY APRIL 15/16

Motorhead Week 3

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS wall walk-up x 6 - rest as needed

B. HS wall shoulder taps 2x10-20

C. HS walk practice - AMRAP in 5 min  of 20’ lengths

**take 5 min to practice with partner if you do not have 20’ lengths...keep practicing.

**T2W can skip this based on last night's wod.

>>>In Class

A. Deadlift 2(85%x3), 3(87.5%x1), 1(90%x2)

B. “Pisarenko”

Complete 2 rounds of;

- 1 rope climbs

- 90 DU’s

- 12 OHS @ 95/65

Complete 3 rounds of;

- 1 rope climb

- 60 DU’s

- 8 OHS @ 65/95#

Complete 4 rounds of;

- 1 rope climb

- 30 DU’s

- 4 OHS @ 65/95#

Level 1 - Health (optional)

A. Deadlift 2x3, 3x1, 1x2 - building throughout

B. “Pisarenko”

Complete 2 rounds of;

- 6 strict pull-ups or ring rows

- 90 DU’s

- 12 heavy goblet squats

Complete 3 rounds of;

- 6 strict pull-ups or ring rows

- 60 DU’s

- 8 heavy goblet squats

Complete 4 rounds of;

- 6 strict pull-ups or ring rows

- 30 DU’s

- 4 heavy goblet squats

SATURDAY APRIL 16/16

Motorhead Week 3

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 6x2 between 77.5-87.5%

B. Clean and Jerk 5x2 between 77.5-87.5%

**play between the rep brackets given (build throughout and repeat where form is not ideal)

>>>In Class

A. Back squat 4(85%x2 or 3), 70%x10

B. “minutes”

Min 1 - 10 DB power snatch (mod/heavy)

Min 2 - 10 ring rows

Min 3 - 10 wall balls 14/20#

Min 4 - 10 DB power snatch (mod/heavy)

Min 5 - 10 ring rows

Min 6 - 10 wall balls 14/20#

Min 7 - 10 DB power snatch (mod/heavy)

Min 8 - 10 ring rows

Min 9 - 10 wall balls 14/20#

Min 10 - 10 DB power snatch (mod/heavy)

Min 11 - 10 ring rows

Min 12 - 10 wall balls 14/20#

Min 13 - 10 DB power snatch (mod/heavy)

Min 14 - 10 ring rows

Min 15 - 10 wall balls 14/20#

**adjust reps to ensure that you are getting work done each min - this is an interval workout not steady state. Reps can be changed/exercise or for all as needed.  Work should under 30sec each round.

Level 1 - Health

A. Snatch 7x2 between 77.5-87.5%

B. Clean and Jerk 5x2 between 77.5-87.5%

**play between the rep brackets given (build throughout and repeat where form is not ideal)

C. Back squat 4(85%x2 or 3), 70%x10

**feel out legs do as many sets of 3 as you can and drop to doubles when necessary.

D. Clean pull 3(100%x3)

E. Snatch deadlift 4(110%x3)

**slow eccentric on last rep (5sec).

SUNDAY APRIL 17/16

Motorhead Week 3

WOD -

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health (optional)

A. Hang power cleans x3 - work to heavy load in 20 min

B. “Nasty Girls” modified

3 rounds for time;

- 50 squats

- 10 C2B jumping pull-ups (bar at wrist height or slightly lower

- 10 hang power cleans @ moderate load based on load in A.