Hybrid Programming up to the hookgrip Classic.

The below programming is intended for members of the Hybrid program of Olympic Lifting only. The Hybrid program is currently closed to more members but will open again as some members come and go – if you are interested in being a part of the program, please email me at erin@crossfitcc.com.

DSC_0029

Yessssss. We’re all very excited.

HYBRID PROGRAMMING CYCLES

leading up to the hookgrip Classic:

These are two options for 4-week cycles that you can choose that match up with the CrossFit Center City programming for this month. After this month, we will reassess and further prepare for the last bit of training and deloading until the hookgrip Classic.

Each cycle includes just 3 days of lifting with the option to repeat any of the skills and drills on a 4th day that you come into train.  This runs on the assumption that most of you are going to take on this much volume in conjunction with maybe just a little CrossFit.  If you have questions about these cycles, please direct them to Coach Basa and Coach Zoda as they are the ones who will be tweaking any individual elements of these cycles to suit your specific needs – for the most part though, one of these cycles should work!

If you haven’t signed up yet, please remember that as a member of the Hybrid group of Olympic Lifting at CFCC you MUST commit to training to compete in a meet at SOME point during the course of the year. Our local meets are a perfect way to do this AND a lot of fun!

Here are the two templates:

DSC_0045

DROP IT LIKE IT’S HOT – a Cycle for those of you who can’t seem to get the third pull of either lift. We think you’re great people, but for all your pulling power we know you’re gonna snatch a LOT more when you pull DOWN. :)

DAY 1:

Toesies (Weighted) – up to a peak of 2.

High Hang Snatch, Pause High Hang Snatch – up to a peak set of 2.

Clean, Clean and Double Jerk (“2+2”) – up to a peak set.

Snatch Balance – up to a peak set of 2.

And, if this is Monday, you may complete the Cluster done in class as well.

DAY 2:

Toesies (Weighted) – up to a peak of 2.

Klokov from the Blocks, up to a peak set – you can take as many pulls as you and the Coach decide is appropriate.

“The Little Mermaid” – Clean High Pull, Hang Clean, Clean from the Floor – up to a peak set.

Hang Muscle Clean, 6 x 3

Ideally, this day should be either Tuesday or Thursday.  If it is Wednesday that will be a VERY long day.  On either Tuesday or Thursday completing the regular WOD afterwards would not be completely conflicting with your programming – just a WHOLE lot of work. 

DAY 3:

Toesies (Weighted) – up to a peak of 2.

Snatch – up a peak of 1.

Clean and Jerk, up to a peak of 1.

Back Squat, up to a peak of 1.

It would be completely plausible to complete this day either on Friday, Saturday, or Sunday – just keep in mind that if you’re planning on doing any training around the weekend you may want to make THIS day a priority (so complete Day 4 after it OR any other workouts on the weekend you are interested in doing). 

DAY 4:

You may repeat any of the drills from the previous week that feel most appropriate.

DSC_0027

PATIENCE IS A VIRTUEa cycle for those of you who are commonly cued to “stay back” or “be patient above the knees”.  We know you’re holding on to a LOT more power in that positioning and we’ve planned this cycle around the idea of helping you to find that!

DAY 1:

Hang Muscle Snatch – up to a peak of 2.

Power Snatch, Snatch – up to a peak set.

Power Clean, Double Jerk, Squat Clean – up to a peak set.

Snatch Grip Romanian Deadlift – 6 sets of 3.

If on Monday, complete the Cluster with this if you can, if not, hopefully this is on Tuesday AFTER you’ve completed the Cluster on Monday.

DAY 2:

Hang Muscle Snatch – up to a peak of 2.

Snatch from floor, Snatch from low hang – up to a peak set.

Clean – up to a peak set of 1.

Clean Deadlift, Clean High Pull (2+2) – complete 6 total sets.

This day will be on Tuesday, Wednesday, or Thursday.  As with the first cycle described above, if there was a day of training to skip in this case it would probably be Wednesday’s normal CF programming.

DAY 3:

Snatch, up to a peak of 1.

Clean and Jerk, up to a peak of 1.

Back Squat, up to a peak of 1.

Again, prioritize this day FIRST in the order of activities you might have for Friday, Saturday, or Sunday.

DAY 4:

You may repeat any of the drills from the previous week that feel most appropriate.

Leave A Comment

Current ye@r *

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design