CF HYBRID POWERLIFTING - April 18-24, 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 APRIL 18/16

Motorhead - week 04

WOD -

Level 3 - Sport

AM WOD

>>>Pre-Class

A. Complete NOT for time;

- 20 wall ball @ 14/20# to 10’

- 10 strict HSPU’s

- 10 Kipping HSPU’s

- 20 T2B

**LV3 only

B. Snatch cycling - complete in one set;

- High hang snatch + hang snatch + low hang snatch + snatch 3x2+2+2+2 - start light and focus on speed of transitions and build across 3 sets to a heavy set (still unbroken and still quick)

>>>In Class

A. Skip front squats and jump into conditioning.

C. “iphone”

15-12-9 for time

- Squat clean to thruster @ 75/115#

- Ring dips

- T2B

PM WOD

A. Power Program

Level 2 - Fitness

A. Power Program

>>>In Class

A. Skip front squats and jump into conditioning.

C. “iphone”

15-12-9 for time

- Squat clean to thruster @ 75/115#

- Ring dips

- T2B

Level 1 - Health

A. Power Program

TUESDAY APRIL 19/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. KB work - AMRAP in 5min of double Russian KB swing + double clean + double snatch 5+5+5 @ manageable weight

>>>In Class

A. “Trash”

- 60 Cal row

- 50 burpees over bar

- 40 pull-ups

- 30 deadlifts @ 95/135#

- 20 push-ups

- 30 deadlifts @ 95/135#

- 40 pull-ups

- 50 burpees over bar

- 60 Cal row

**time cap 30min

>>> Post class

A. Weighted planks 4x30sec

Level 1 - Health (optional)

A. “Trash”

- 50 Cal row

- 40 burpees over bar

- 30 pull-ups

- 20 deadlifts @ 85/125#

- 10 push-ups

- 20 deadlifts @ 85/125#

- 30 pull-ups

- 40 burpees over bar

- 50 Cal row

**time cap 30min

WEDNESDAY APRIL 20/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

A. Power Program

Level 1 - Health

A. Power Program

THURSDAY APRIL 21/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

Rest Day

Level 1 - Health (optional)

A. Deadlift 4(85%x2)

B. “$50”

5 rounds for time of;

- 7 deadlift @ 115/185#

- 14 heavy DB push press

- 21 Calorie row or 126 skip ropes

FRIDAY APRIL 22/16

Motorhead - week 04

WOD -

Level 3 - Sport

AM WOD

A. Power program

PM WOD

>>>Pre-Class

A. HS wall walk-ins x 4-6

**kick-up 4-5 feet from wall and walk into the wall comfortably (must be confident).

B. 5min AMRAP HS walking in feet

**pacing will be required on this one.

>>>In Class

A. Bench press 4x12 - keep it very light (no more than 50%)

B. “Location”

Complete for time;

- 21 thrusters @ 65/95#

- 6 rope climbs

- 15 thrusters @ 65/95#

- 4 rope climbs

- 9 thrusters @ 65/95#

- 2 rope climbs

Level 2 - Fitness

A. 5min AMRAP HS walking in feet

**pacing will be required on this one.

B. Power Program

>>>In Class

A. Bench press 4x12 - keep it very light (no more than 50%)

B. “Location”

Complete for time;

- 21 thrusters @ 65/95#

- 6 rope climbs

- 15 thrusters @ 65/95#

- 4 rope climbs

- 9 thrusters @ 65/95#

- 2 rope climbs

Level 1 - Health

A. Power Program

SATURDAY APRIL 23/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch 6x3 between 72.5-82.5%

B. Clean and Jerk 3x3, 2x2 between 72.5-82.5%

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

>>>In Class

A. Back squat 2(77.5%x4), 2(85%x2)

B. “Get ready”

Complete in groups of 3;

- 250 DU’s

- 200 DB push press

- 150 KBS @ 16/24#

- 100 wall balls @ 14/20#

**only one partner working at a time, finish with;

- 100 burpees (all three partners working at once)

Level 1 - Health (optional)

A. Back squat 2x4, 2x2

B. “Get ready”

Complete in groups of 3;

- 250 DU’s

- 200 DB push press

- 150 KBS @ 12/16#

- 100 wall balls @ 14/20#

**only one partner working at a time, finish with;

- 100 burpees (all three partners working at once)

SUNDAY APRIL 24/16

Motorhead - week 04

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. HS wall walk-ups x 8-10 or inversions on boxes 4-6x10-15sec

B. “HQ”

AMRAP in 10min;

- 12 DB deadlift

- 9 DB squat cleans or front squats

- 6 DB shoulder to overhead