American Muscle Weightlifting
Crossbreed - 4 Day
* Gym access provides access for all athletes registered with the subscribing gym
The Outlaw Crossbreed program contains weightlifting and barbell cycling components designed to optimize all aspects of your lifting. This program is written so that it fits into a 3 or 4 day/week schedule. This program can easily serve as a supplement to your current program or as a stand alone CrossFit program in itself.
While this program emphasizes overall barbell improvement we recognize maintaining an engine is critical. The addition of a Metcon in every workout ensures that you will maintain an engine while greatly improving all your barbell related skills and strength.
This program is the complete package for improving all components necessary to reach your full potential with a barbell while maintaining or even improving your aerobic abilities.
You will also receive video analysis during your entire time on the program! We currently have 2 National Champions and a USA Weightlifting World Team Coach on our staff that will be reviewing your videos and giving helpful feedback and encouragement.
All video analysis is done on our Team Facebook page which you will have complete access to!
Here's an example day of programming
American Muscle Weightlifting (Crossbreed - 4 Day) - Wednesday, Jul 19 Expanded
The workouts in this program will alternate each day. One day the workout will be centered around classic Weightlifting with Olympic lifts, accessories and strength work. The following day will be focused on barbell cycling and barbell conditioning where you will move a barbell in high rep scenarios. Each day will finish with a Metcon that fits perfectly into the long term plan of this program.
This day is a typical training day and is similar to what you could expect to see on any given day. If you are interested in how we write classic weightlifting or barbell cycling take a look at the details in our "Cake Weight" and "Classic Weightlifting" programs. This program is a hybrid between these two programs, plus a Metcon, for a well rounded barbell program that will maintain and even assist with improving your engine.
*All results can easily be posted right here on the Wodfollow app to track and share your results with coaches and teammates.
Full Clean - Unbroken
1) Work to a 10RM
2) 2x10 at 90% of 10RM
EMOM 6 Minutes
5 Full Cleans at 85% of today's 10RM
15 Abmat sit-ups
Top level athletes following this programming
USAW level 4 coach 2017 Youth world team leader 2016 Pan am team leader 2016 Junior world team leader 2015 World team coach 2011 Jr. World team head coach
3x National Champion 4x American Open Champion 2x World Team member 3x Pan Am Team member
2x National Champion 3x American Open Champion 3x World Team Member 3x Pan Am Team member Former Snatch American record holder 170kg/375lbs
Crossbreed - 4 Day happenings
Months on Wodfollow
Quick answers to some common questions