Hey Outliers,
I’d like to take this opportunity to discuss how hybrid and CrossFit mesh together. Who is each program for, and what is each program trying to accomplish.
CrossFit
Duh! The workout of the day gives our members the best strength and conditioning has to offer. The goal is to improve general fitness across broad time and modal domains. We accomplish this with variety. We ensure that we hit all of the major lifts, combine them with gymnastics moves, and do them in all different rep and time combinations. The rationale is posted with each wod to let everyone know the intent and to help you strategize your workouts and plan your week. CrossFit is infinitely scalable. In order for everyone to get the intended stimulus, it is very important that we understand the context of each wod. The wods are designed with cycles in mind to ensure long term progress while minimizing risk of injury or overtraining. Ultimately, the number one goal of CrossFit is to build healthier people.
Hybrid
CrossFit’s purpose to improve general fitness and make people healthier. Hybrid is for people who want to be even better at CrossFit. For some people this means better at competition, for most of the hybrid members, it means some extra work to fast track their progress in specific areas. Hybrid also works on specific cycles in conjunction with the class. Here is an example of this week’s workouts and how the hybrid program fits in.
|
Lift (part of regular class) |
5 Deadlift every 1:30×5 work up to 1rd at 80% all deadstop Rope climb skills |
snatch work to heavy 3 in 20 min |
Back squat 3×10 70% SS 10 strict pullups TTB skills |
3x 10 DB shoulder press 10 V-ups 15 back ext |
Clean+Front squat+Jerk- 5 sets to get to a heavy set |
|
Class workout |
5rds 12 Front rack lunges 155/105 2 rope climbs 200m run Post roll quads then couch stretch |
8 snatch 70% of above 50 dbl unders max cal bike or row |
“Optimus Prime” 5rds 10 goblet squats 53/35 5L/5R KB PP 5L/5R KB snatch 10 toe to bar $$$-800m run |
4rds 15L/15R Russian twists 20 KBS 70/53 Plyo jump over KB 50m Front rack carry 70/53 50m sled push 4/3 |
“Big Boss “ 25 min AMRAP 2 squat cleans 135/95 2 front squats 2 Jerks 400m run Add as much or as little each round, score is max wt and max rds |
|
Strength |
Press 3×10 65%, DB bench 3×10 |
Power clean 3 EMOTMx6 min |
BSS 4x8L/8R snatch bal 5×2 |
Back squat 3×10 70% DB press 3×10 DB bench 3×10 |
|
|
Bodyweight |
Pullups 5×5 wt |
3×20 back ext/GHD tabata ring holds alt top/bottom |
4×25 v-ups |
Pullups 5×5 wt |
|
|
Endurance |
Row 10x250m rest 30 sec/rd |
30min easy aerobic threshold run that includes 10x15sec fast surges and 10x5sec max effort sprints (within 30min). |
Bike .6 every 3 minx5 go hard!!! |
15/12 cal bike+50m sled push 4/3 rest 2 minx6 all out effort!!! |
|
|
Mobility |
I/Y/T 3×10 alt w/ 10 pass thru couch stretch post |
I/Y/T 3×10 mid splits post wod roll glutes |
windmill+OHS 3x5L/5R Post roll quads+couch stretch |
Pigeon stretch, couch , middle splits then I/Y/T 3×10 |
Roll lats/lat stretch, roll quads and glutes |
As you can see, this means more volume. There is extra work put in specific places to fit with the class. The goal IS NOT to do all this stuff. For most people, it is way too much. People pick what they need to work on based on their goals and we make recommendations as to what is most important for your goals. This part of the year hybrid is working on fundamental strength. This means squat, OHS, deadlift, press etc. More olympic lifting will be added in around October. There is also pre and post wod mobility which focuses a lot on scapular stabilization. Currently, Hybrid is on a squat cycle. It will end right with all of us doing the CrossFit total in August. The gym is also on this cycle, just not at the same level of volume. As far as training goes, I have personally experimented with it all. From working out 3x a week to 3x a day. The reason hybrid is set up this way is because if volume is added, it must be planned. This way, everything that you are doing jives. If not, best case scenario, long term progress will be blunted, worst case, there will be overuse injuries. Attempting to combine programs is like driving a car 5 miles, putting it in reverse for 5 miles, and then wondering why you haven’t gone anywhere…
If anyone is interested in Hybrid, I am more than happy to let you try it out for a week.