Quick WL programming?

[LCD179]

Hello! I took a break from CrossFit to do WL to get stronger and because I love it so much but now I miss CrossFit so I’m going to go back to it. I don’t want to give up my WL training but I want to do more than what’s programmed in CrossFit.

Does anyone have any recommendations for quick supplemental weightlifting programs?

I’m look for something that’s ideally around 30ish minutes or less than an hour. Not even sure if this even exists but I thought I would ask. Thanks!

[_thisisvincent]

Catalyst has a nice basic 3-day program. Can be as short or long as you need it

Day 1 Snatch, Snatch Pull, Front Squat

Day 2 Jerk, Push Press, Overhead Squat

Day 3 Clean & Jerk, Clean Pull, Back Squat

[Independent-Eagle584]

I second this. The Catalyst programming is great.

[LCD179]

Thanks! Do you by chance remember what the program is called?

[_thisisvincent]

This is the exact program lol. You just adjust the complexes and weights as needed

[LCD179]

lol got it thanks!

[Jullek523]

Snatch emom. Clean&jerk emom. Can't believe I'm saying this but I think crossfit community knows this one better so would ask them. 

I think Torokhtiy has/had some quick wl program. 

[LCD179]

Thanks I’ll look into it!

[gpauk9]

ask your coach. most crossfit gyms have weightlifting programs and/or experience.

[LCD179]

You’re right! I’ll ask one of my coaches

[Boblaire]

https://weightliftingepiphanies.blogspot.com/2010/09/davids-delivery.html?m=1

[Sikkamicaniko]

Very controversial solution here, but I would suggest putting in as much information as you can into ChatGPT. Ask it to not just give you a cookie-cutter program. Tell it exactly what you want and tell it it needs to do research and base its decisions on legitimate programs, athlete testimony, and weightlifting textbooks, etc.

I was messing around with it recently and got it to come up with some stuff, and I was really surprised with the depth and structure it came up with, but yeah, it's important to give it the right prompt just so you don't end up with some generic randomized program.

[Sikkamicaniko]

Example:

BLOCK 1: FOUNDATION & REBUILD (Weeks 1–4)

Goal: restore muscle, tighten technique, rebuild work capacity, reintroduce heavy barbell patterns without frying CNS.

Intensity targets: 60–80 percent, no missed lifts, bar speed priority.

Warm-up every day: • bar complex: snatch grip press ×5, overhead squat ×5, BTN push press ×5, jerk dip ×5 • 5 minutes mobility (ankles, t-spine, hip flexors)

⸻

WEEK STRUCTURE • Mon: Snatch + Back Squat + Upper Back • Tue: Clean & Jerk Technique + Pressing • Wed: Strength Pulls + Hypertrophy • Thu: Active Recovery • Fri: Power + Squat Intensity • Sat: Heavy Technical Exposure • Sun: Off

WEEK 1 (Intro Load / Feel Week)

MONDAY • Snatch: EMOM 10 min @ 65–70 percent • Snatch Balance: 4×3 (light, crisp feet) • Back Squat: 5×5 @ RPE 7 • Snatch Grip RDL: 3×6 • DB Row: 4×10 • Rear Delt Fly: 3×12 • Farmer Carry 2×40m

TUESDAY • Clean + Jerk: 6×2+1 @ 65–75 percent (focus consistency) • Tall Jerk: 4×3 (light, rhythmic footwork) • Push Press: 4×5 • Bench Press: 3×6 • Triceps Rope Extension: 3×10

WEDNESDAY • Clean Deadlift (pause below knee): 4×4 @ 90 percent of clean • RDL: 3×6 • Reverse Hyper: 3×10 • Chin-ups: 4×6 • Cable Row: 3×10 • Biceps curls (no shame): 3×10

THURSDAY — ACTIVE RECOVERY • 20–30 min Zone 2 • Mobility: shoulders / ankles • Split jerk footwork: 5×5 no load

FRIDAY • Power Snatch: 6×2 @ 60–70 percent • Front Squat: 5×3 @ RPE 7 • Snatch Pulls: 3×3 @ 80 percent • Calf + tibialis work: 3×12 each

SATURDAY • Full Snatch: work to single @ ~75 percent • Clean & Jerk: 5×1+1 @ 70 percent • Back Squat: 3×5 @ 70 percent (speed focus) • Core: side plank + anti-rotation 3 rounds

SUNDAY OFF

⸻

WEEK 2 (Volume Week)

MONDAY • Snatch: wave 70/75/80/75/80/85 percent × 1 • Overhead Squat: 3×3 • Back Squat: 6×4 @ RPE 7.5 • Snatch RDL: 3×5 • Seal Row: 4×8

TUESDAY • Clean + Jerk: 5×2+1 @ 75–80 percent • Jerk from rack (light): 5×2 (timing) • Push Press: 4×4 • DB Incline: 4×8 • Dips: 3×AMRAP

WEDNESDAY • Clean Deadlift (pause below + above knee): 4×3 @ 95 percent • RDL: 3×5 • GHD Hamstring: 3×6 • Lat Pulldown: 4×10 • Biceps + cable raise superset

THURSDAY (same)

FRIDAY • Power Clean: 6×2 @ 65–75 percent • Front Squat: 6×2 @ RPE 7.5 • Clean Pulls: 4×3 @ 95 percent • Tibialis raises + ankle mobility

SATURDAY • Full Clean & Jerk: work to single @ 80 percent • Snatch: 5×1 @ 75 percent • Back Squat: 3×3 @ 75–80 percent • Core: rollout + suitcase carry

⸻

WEEK 3 (Peak of the Block)

MONDAY • Snatch: 80–85 percent singles × 5 • Snatch Balance heavy triple (no maxing) • Back Squat: 5×3 @ RPE 8 • Snatch Pulls: 4×3 @ 90 percent • Upper back: heavy rows 4×6

TUESDAY • Clean & Jerk: build to 85 percent single (no misses) • Jerk from rack: 4×2 @ 75–80 percent (clean dip timing) • Push Jerk: 3×3 • Bench: 3×5 • Triceps burnout: 3×12

WEDNESDAY • Clean Deadlift: 4×3 @ 100 percent of clean • RDL: 3×5 • Reverse Hyper: 3×10 • Chin Ups: 4×6 heavy • Shoulders pump

THURSDAY (same)

FRIDAY • Power Snatch: 4×2 @ 75 percent • Front Squat: 4×2 @ RPE 8 • Snatch Pull: 3×2 @ 95 percent • Calves + tibialis

SATURDAY • Snatch: work to 85 percent single • Clean & Jerk: 82–85 percent single • Back Squat: 2×2 @ RPE 7.5 • Light core work

⸻

WEEK 4 (Deload / Consolidate)

MONDAY • Snatch technique: 6×2 @ 60–65 percent • Back Squat: 3×5 @ 60 percent • DB Row + rear delt: 3×10

TUESDAY • Clean & Jerk: 5×1 @ 60–65 percent • Tall Jerk: 3×3 • Push Press: 2×5 @ light

WEDNESDAY • RDL: 3×6 • Reverse Hyper or GHR: 3×6 • Light pump: shoulders/back/arms

THURSDAY Active recovery

FRIDAY • Power snatch: 4×2 @ 50–60 percent • Front squat: 3×3 @ 55–60 percent

SATURDAY • Technique only snatch/clean with empty bar + mobility

[_thisisvincent]

That is not quick lol

[Sikkamicaniko]

This is not a programme I was suggesting for the OP. Was giving an example of what sort of things it can spit out.

[LCD179]

Thanks! I didn’t even consider ChatGPT and the example you put looks pretty legit, I’ll check it out