CF HYBRID WEIGHTLIFTING - April 18-24, 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 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

B. Snatch 2(70-75-80%x3)

C. Clean and jerk 2(70-75-80%x2)

D. Snatch pulls 2(100%x2)

E. Deadlift 85%x3, 87.5%x1

PM WOD

>>>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. Back squat AMRAP @ last load of A. (done on following minute)

**no pauses at top or bottom, just keep moving.

C. “iphone”

15-12-9 for time

- Squat clean to thruster @ 75/115#

- Ring dips

- T2B

Level 2 - Fitness

A. Snatch 2(70-75-80%x3)

B. Clean and jerk 2(70-75-80%x2)

C. Deadlift 85%x3, 87.5%x1

>>>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. Back squat AMRAP @ last load of A. (done on following minute)

**no pauses at top or bottom, just keep moving.

C. “iphone”

15-12-9 for time

- Squat clean to thruster @ 75/115#

- Ring dips

- T2B

Level 1 - Health

A. Snatch positions - bar work (5 min practice)

B. Snatch 2(70-75-80%x3)

C. Clean and jerk 2(70-75-80%x2)

D. Snatch pulls 3(100%x2)

E. Deadlift 2(85%x3), 2(87.5%x1)

F. Push press 3x6 **increase from week 1

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

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

Level 1 - Health (optional)

A. “Maupin” - modified HERO

- 1000m row, then 3 rounds of;

- 49 push-ups

- 49 sit-ups

- 49 squats

THURSDAY APRIL 21/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Ring MU + ring dip - EMOM complete 1+3 or 2+5 x 10 rounds

*If you can not do MU’s, just do ring dips (choose a number that you can do for 10 rounds with minimal breakdown)

**All pre-work LV3 only

B. Power snatch  3(60-70%x3)

C. Power clean 3(60-70%x3)

D. Back squats 2(72.5%x5), 3(85%x1), 90%x1

>>>In Class

A. Deadlift 4(65%x2)

B. “$50”

5 rounds for time of;

- 7 deadlift @ 125/225#

- 14 HSPU’s

- 21 Calorie row or 126 DU’s

Level 1 - Health

A. Power snatch  3(60-70%x3)

B. Power clean 3(60-70%x3)

C. Back squats 2(72.5%x5), 3(85%x1), 90%x1

FRIDAY APRIL 22/16

Motorhead - week 04

WOD -

Level 2&3 - Fitness & Sport

>>>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 - building

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 (optional)

A. Bench press 4x12 - building

B. “Location”

Complete for time;

- 21 thrusters @ 45/65#

- 12 strict pull-ups

- 15 thrusters @ 45/65#

- 8 strict pull-ups

- 9 thrusters @ 45/65#

- 4 strict pull-ups

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

A. Snatch 6x3 between 72.5-82.5%

B. Clean and Jerk 3x2, 2x2+1 between 72.5-82.5%

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

C. Back squat 2(77.5%x4), 3(85%x2)

D. Clean pull 3(105%x2)

E. Snatch deadlift 4(105%x3 or 4)

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