CFNYC Teens Programming – October 2017

Stretching after class with Coach Sara

Interested in our CrossFit Teens Program? Email henryatcrossfitnycdotcom for more information about our Upper West Side Program.

Monday October 2
Strength
Back Squat 5×5, across

Skill
5×10 second Hold, Chin over Bar

Conditioning
3 rounds for time of:
15 Double Unders or 15 Lateral Jumps over Bar
15 Wall Balls

Wednesday October 4
Strength
10 minute EMOM:
1 Hang Power Clean + 2 Strict Press

Conditioning
4 Rounds of 3 minute AMRAP:
3 Strict Pull ups
5 Push ups
7 Air Squats
Rest 90 seconds

Note: Pick up each round where you left off.

Friday October 6

Strength
Deadlift 5-5-4-3-3

Gymnastics Skill
L-sit Hold on Parallettes

Conditioning
30-20-10 reps for time of:
Box Jumps
Mountain Climbers

CFNYC Teens play med ball games in Central Park

Monday October 9
No class – Columbus Day

Wednesday October 11
Strength
Lunges 5×5/leg

Seated Dumbbell Press 5×8

Conditioning
8 minute AMRAP of 2-4-6-8 reps…
No Push up Burpees
Kettlebell Swings

Friday October 13
Strength
Back Squat 5×4

Compare to 10/2/17.

Skill
Pull ups 5×5

Partner Conditioning
12 minute AMRAP:
7 Dumbbell Thrusters
7 Ring Rows

Note: alternate rounds with your partner.

Monday October 16
Strength
16 minute alternating EMOM:
Odd minutes – 3 Deadlifts
Even minutes – 5 Push ups

Conditioning
3 rounds of:
500 m Row Sprint
1:1 Rest

Wednesday October 18
Strength
Back Squat 5×3, across

Compare to 10/13/17.

Gymnastics Skill
L-Hang

Conditioning
4 rounds of 30 seconds work followed by 30 seconds rest at each station:
Assault Bike
Wall balls
Jump Rope

Friday October 20
Strength
1 Deadlift + 2 Hang Power Cleans + 2 Push Press

Conditioning
10 minute AMRAP:
Bear Crawl
Waiter Walk
Farmers Carry

Monday programming = Back Squats!

Monday October 23
Strength
Back Squat 5×5, across

Compare to 10/18/17.

Skill
5×12 second Hold, Chin over Bar

Partner Conditioning
7 rounds for load of:
Backward Sled Drag
Forward Sled Drag

Alternating every round with your partner.

Wednesday October 25
Strength
5×2 Strict Press
5×2 Push Press

Conditioning
3 rounds of 2 minute AMRAP:
250/200 m Row
ME No Push up Burpees
Rest 2 minutes

Friday October 27
Strength
Lunge 5×5/leg

Compare to 10/11/17.

Skill
Push up 5×5-10

Conditioning
21-15-9 reps for time of:
Box Jumps
Kettlebell Swings

Monday October 30
Strength
Bench Press 5×5
Pendlay Row 5×5

Conditioning
5 Rounds for quality of:
7 Plate Ground to Overhead
50 ft Overhead Lunge
30 second Plank Hold on Hands

Responses