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8WeekBodybuildingCrossfitHybrid (Part2)

This document outlines a 4-week hybrid Crossfit and bodybuilding program. Each week focuses on compound lifts done for moderate reps along with accessory lifts in a superset or drop set fashion. Week 1 involves tempo lifts and amrap workouts, week 2 increases reps and introduces amrap rowing and deadlifts, week 3 further increases reps and introduces time-domain workouts, and week 4 is a deload week with reduced volume.

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Sayan Sambit
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8K views

8WeekBodybuildingCrossfitHybrid (Part2)

This document outlines a 4-week hybrid Crossfit and bodybuilding program. Each week focuses on compound lifts done for moderate reps along with accessory lifts in a superset or drop set fashion. Week 1 involves tempo lifts and amrap workouts, week 2 increases reps and introduces amrap rowing and deadlifts, week 3 further increases reps and introduces time-domain workouts, and week 4 is a deload week with reduced volume.

Uploaded by

Sayan Sambit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1 Cycle 2: Crossfit Bodybuilding Hybrid Program

Monday Tuesday Wednesday Thursday Friday


Tempo Back Squat: 3x8
Incline Bench Press: Tempo Stiff Leg Deadlift: Bench Press:2x10, DB Press: 3x8
Strict Press: 3x8
3x8 3x8 2x8, 2x6 DB Lateral Raise: 3x10
*each rep 4 count
Chin Up: 3x10
Weighted Pull Up: 3x8 *drop set *superset
lowering phase
DB Row: 3x8
DB Bench Press: 3x8 Bulgarian Split Squat: DB Press: 3x8 Front Squat: 2x10,
Reverse Push Up
Upper Body Sled Pull: 3x8 each leg Rear Delt Fly: 3x10 2x8, 2x6
(underhanded) 3x8
16 Pulls Good Morning: 3x8 *superset *drop set
*superset
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min

AMRAP 8min
21-15-9 5 Rds for Time 4 Rds for Time
12 Power Clean Death by Wall Ball
Deadlift 225/155lbs 10 Cal Aslt Bike 3 Muscle Ups
135/95lbs 30/20lbs
Bar facing burpee 10 Pull Ups 50 Double Unders
12 Box Jump 24/20in

7 GHD Sit Ups EMOM 3x8 Barbell Hip 50 Face Pulls with 3x8 Weighted Back
3 Legless Rope Climbs
for 6 min Thrusts elastic band Extensions
Week 2 Cycle 2: Crossfit Bodybuilding Hybrid Program
Monday Tuesday Wednesday Thursday Friday
Incline Bench Press: Tempo Back Squat: 3x10
Tempo Stiff Leg Deadlift: Bench Press:2x12, DB Press: 3x10
3x10 Strict Press: 3x10
3x10 2x10, 2x8 DB Lateral Raise: 3x12
Weighted Pull Up: *each rep 4 count
Chin Up: 3x12
*drop set *superset
3x10 lowering phase
DB Row: 3x10
DB Bench Press: 3x10 Bulgarian Split Squat: DB Press: 3x10 Front Squat: 2x12,
Reverse Push Up
Upper Body Sled Pull: 3x10 each leg Rear Delt Fly: 3x12 2x10, 2x8
(underhanded) 3x10
20 Pulls Good Morning: 3x10 *superset *drop set
*superset
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min

20 Deadlifts
AMRAP 8 min AMRAP 6 min
3 Rds for Time 275/205lbs 21-15-9
5 Power Snatch Row 250m
20 KB Swing 73/53lbs Tabata Aslt Bike Cal Thruster 115/75lbs
135/95lbs 10 Push Press
50 Double Unders 10 Deadlifts same Bar Dips
10 Burpees 115/75lbs
weight

9 GHD Sit Ups EMOM 3x10 Barbell Hip 60 Face Pulls with 4x8 Weighted Back
4 Legless Rope Climbs
for 6 min Thrusts elastic band Extensions
Week 3 Cycle 2: Crossfit Bodybuilding Hybrid Program
Monday Tuesday Wednesday Thursday Friday
Tempo Back Squat: 4x8
Incline Bench Press: Tempo Stiff Leg Deadlift: Bench Press:2x12, DB Press: 4x8
Strict Press: 4x8
4x8 4x8 2x10, 2x8,2x6 DB Lateral Raise: 4x10
*each rep 4 count
Chin Up: 4x10
Weighted Pull Up: 4x8 *drop set *superset
lowering phase
DB Row: 4x8
DB Bench Press: 4x8 Bulgarian Split Squat: DB Press: 4x8 Front Squat: 2x12,
Reverse Push Up
Upper Body Sled Pull: 4x8 each leg Rear Delt Fly: 4x10 2x10, 2x8,2x6
(underhanded) 4x10
24 Pulls Good Morning: 4x8 *superset *drop set
*superset
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min

For Time: Every 3 min on the


50 Hang Cleans for
Run 400m 4 Rds for Time min for 9 min
Time 115/75lbs
15 Pull Ups Tabata Aslt Bike Cal 3 Cleans 185/125lbs Run 200m
*every time the bar is
15 Box Jumps 30/24in Row 12 cal 5 Push Jerk
set down 5 burpees
Run 400m 185/125lbs

60 Face Pulls with


10 GHD Sit Ups 4x8 Barbell Hip 4x10 Weighted Back
elastic band, higher 5 Legless Rope Climbs
EMOM for 6 min Thrusts Extensions
tension
Week 4 Cycle 2 Deload: Crossfit Bodybuilding Hybrid Program
Monday Tuesday Wednesday Thursday Friday
Tempo Back Squat: 3x8
Incline Bench Press: Tempo Stiff Leg Deadlift: Bench Press:2x12, DB Press: 3x8
Strict Press: 3x8
3x8 3x8 2x10 DB Lateral Raise: 3x10
*each rep 4 count
Chin Up: 3x10
Weighted Pull Up: 3x8 *drop set *superset
lowering phase
DB Row: 3x8
DB Bench Press: 3x8 Bulgarian Split Squat: DB Press: 3x8 Front Squat: 2x12,
Reverse Push Up
Upper Body Sled Pull: 3x8 each leg Rear Delt Fly: 3x10 2x10
(underhanded) 3x10
18 Pulls Good Morning: 3x8 *superset *drop set
*superset
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min

5 Rds for Time


AMRAP 8min 3 Rds for Time
AMRAP 12 min 7 Deadlifts
8 Power Clean 16 DB Walking Lunge
Row 300m 5 Hang Power Tabata Row Cal
155/105lbs 90/60lbs
14 Thruster 95/65lbs Snatches
12 Toe to Bar 24 Push Ups
*135/95lbs

40 Face Pulls with


6 GHD Sit Ups EMOM 3x8 Barbell Hip 3x10 Weighted Back
elastic band, higher 2 Legless Rope Climbs
for 6 min Thrusts Extensions
tension
Week 5 Cycle 2: Crossfit Bodybuilding Hybrid Program
Monday Tuesday Wednesday Thursday Friday
Back Squat Strict Press
DB Bench Press: 30 DB Press: 3x8
Weighted Bar Dip: 3x8 Deadlift Weighted Chin Up
Work to heavy set of 5
reps at 70%, as few DB Lateral Raise: 3x10
Barbell Row: 3x8 Work to heavy set of 5
then, 2x20 AHAP sets as possible *superset
then, 2x15 AHAP
Weighted Step Up:
DB Incline Bench DB Press: 3x8 Front Squat: 30 reps at DB Row: 3x8
3x8 each leg
Press: 3x8 Rear Delt Fly: 3x10 70%, as few sets as Ring Row: 3x10
Snatch Grip deadlift:
3 Legless rope climb *superset possible *superset
3x8
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min

For Time
EMOM for 9 min AMRAP 8min
30-20-10 Run 400m
4 Power Snatch Aslt Bike 15 Cal Death By
Cal Row 50 Wall Ball 30/20lbs
155/105lbs 15 Push Jerk Hang Snatch 95/65lbs
Double Under 50 Pull Ups
4 Burpees 155/105lbs
Run 400m

30 Toes to Bar as few 3x8 Barbell Squat Barbell Triceps


DB Bicep Curl: 3x10 Ab mat sit ups: 3x20
sets as possible Jumps Extension: 3x8
Week 6 Cycle 2: Crossfit Bodybuilding Hybrid Program
Monday Tuesday Wednesday Thursday Friday
Back Squat Strict Press
Weighted Bar Dip: DB Bench Press: 40 DB Press: 3x10
Deadlift Weighted Chin Up
3x10 Work to heavy set of 5
reps at 70%, as few DB Lateral Raise: 3x12
Work to heavy set of 5
Barbell Row: 3x10 then, 2x20, 1x10 AHAP sets as possible *superset
then, 2x15, 1x10 AHAP
Weighted Step Up:
DB Incline Bench DB Press: 3x10 Front Squat: 40 reps at DB Row: 3x10
3x10 each leg
Press: 3x10 Rear Delt Fly: 3x12 70%, as few sets as Ring Row: 3x12
Snatch Grip deadlift:
4 Legless rope climb *superset possible *superset
4x6
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min

Run 400m then, 4 Rds for Time


4 Rds for Time 30-20-10
Tabata Air Squats 8 Deadlifts
Run 200m Row Cal Tabata Aslt Bike Cal
Tabata Push Ups then, 315/225lbs
15 Dips Wall Ball 30/20 lbs
Run 400m 3 Muscle Ups

40 Toes to Bar as few 4x8 Barbell Squat Barbell Triceps


DB Bicep Curl: 4x10 Ab mat sit ups: 4x20
sets as possible Jumps Extension: 4x8
Week 7 Cycle 2: Crossfit Bodybuilding Hybrid Program
Monday Tuesday Wednesday Thursday Friday
Back Squat Strict Press
Weighted Bar Dip: DB Bench Press: 45 DB Press: 5x10
Deadlift Weighted Chin Up
4x10 Work to heavy set of 5
reps at 70%, as few DB Lateral Raise: 5x12
Work to heavy set of 5
Barbell Row: 4x10 then, 2x20, 1x15 AHAP sets as possible *superset
then, 2x15, 1x12 AHAP
Weighted Step Up:
DB Incline Bench DB Press: 4x10 Front Squat: 45 reps at DB Row: 4x10
4x10 each leg
Press: 4x10 Rear Delt Fly: 4x12 70%, as few sets as Ring Row: 4x12
Snatch Grip deadlift:
5 Legless rope climb *superset possible *superset
5x6
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min
For Time
Every 3 min on the
3 Rds for Time Row 500m
min for 9 min AMRAP 7 min
70 Double Unders 30 Burpees 5 Min Max Aslt Bike
15 Aslt Bike Cal 20 KB Swing 73/53 lbs
10 Hang Power Clean 30 Push Jerk 95/65lbs Cal
10 DB Snatch Run 200m
115/75lbs Row 500m
55/35lbs

50 Toes to Bar as few 5x8 Barbell Squat Barbell Triceps


DB Bicep Curl: 5x10 Ab mat sit ups: 5x20
sets as possible Jumps Extension: 5x8
Week 8 Cycle 2 Deload: Crossfit Bodybuilding Hybrid Program
Monday Tuesday Wednesday Thursday Friday
Back Squat Strict Press
DB Bench Press: 30 DB Press: 3x8
Weighted Bar Dip: 3x8 Deadlift Weighted Chin Up
Work to heavy set of 5
reps at 70%, as few DB Lateral Raise: 3x10
Barbell Row: 3x8 Work to heavy set of 5
then, 2x20 AHAP sets as possible *superset
then, 2x15 AHAP
Weighted Step Up:
DB Incline Bench DB Press: 3x8 Front Squat: 30 reps at DB Row: 3x8
3x8 each leg
Press: 3x8 Rear Delt Fly: 3x10 70%, as few sets as Ring Row: 3x10
Snatch Grip deadlift:
3 Legless rope climb *superset possible *superset
3x8
Rest 10min Rest 10min Rest 10min Rest 10min Rest 10min

3 Rds for Time 50 Wall Ball for Time 21-15-9


4 Rds for Time AMRAP 10min
Run 800m 30/20lbs Hang Power Snatch
12 Row Cal 10 Cleans 155/105lbs
10 Power Clean * Every time you Deadlift
12 Pull Ups 10 Lunges 45/25lbs
185/125lbs break = 10 sit ups 135/95lbs

30 Toes to Bar as few 3x8 Barbell Squat Barbell Triceps


DB Bicep Curl: 3x10 Ab mat sit ups: 3x20
sets as possible Jumps Extension: 3x8

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