Hybrid Strength CrossFit Gymnastics Oly Program

In Q&A 20 Justin linked to a Hybrid CrossFit Strength/Metcon program.

Read Gant Grimes ?Hybrid Programming? thread if your are interested in combining gymnastics with strength  and Olympic weightlifting training.

The order of exercises is vital. You want speed, technique, and accuracy. You also want full use of your hips:
Warm-up >>> Gymnastics/Progressions >>> Oly Lifts/DE >>> Slow lifts/ME >>> Short strength based metcon (<10 min) >>> Posterior-Chain Movement

Example Schedules:

Example #1
Monday: handstand work

C&J 5x2/7x1
squat 3x5
DL/RDL 1x5/1x12
reverse hypers or GH raises would be nice
chins
overhead situps

Tuesday: front lever

power snatch 5x2/7x1
bench 3x5
moderate metcon (3-5 mins.)

Wednesday: Rest

Thursday: L-sits

press 3x5
power snatch/power clean
front squats 3x3
heavy metcon

Friday: Off

Saturday: (20 minute workout)
KB work--long cycle C&J for 4-6 mins.
light to moderate metcon (7-20 mins.)

Sunday: Off


Example #2:
Monday: Handstand Training
DB Clean and Jerk
Back Squat
WOD

Tuesday: OHS
Bench Press
WOD
Corework

Wednesday: Handstand Training
Front Squat
Incline DB Press
Deadlift
Weighted Pulls

Thursday: Off

Friday: Snatch (w/DB)
Back Squat
Standing Press or Weighted Dips
WOD
Core

Saturday: Muscle-Up Training
Intervals (maybe)

Sunday: Off

Example #3:
Monday: Handstand Practice
1. Clean and Jerk (5 x 3)
2. Back Squat (3 x 5)
3. WOD

Tuesday: Front Lever Practice
1. Power Clean (5 x 3)
2. Bench Press (3 x 5)
3. WOD

Wednesday: Handstand Practice
1. Clean and Jerk (5 x 3)
2. Front Squat (3 x 5)
3. Deadlift (1 x 5)
3. Weighted Pull-ups (3 x 5)

Thursday: Off

Friday: Front Lever Practice
1. Dumbbell Snatch (5 x 3 Left and Right Arm)
2. Back Squat (3 x 5)
3. Press (3 x 5)
4. WOD

Saturday: WOD (Will Include Deads in this Metcon)
Weighted Pull-ups (3 x 5)

Sunday: OFF

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