CFNYC Teens Programming – December 2017

Coach Sara teaching the Turkish Get up.

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

Friday 12/1
Strength
Front Rack Kettlebell or Dumbbell Reverse Lunges x8
Front Rack Kettlebell or Dumbbell Lunges x8

Skill
Overhead Squat

Conditioning
20 minute AMRAP for quality:
50 ft. Sled Drag
50 ft. Bear Crawl
50 ft. Farmers Carry
50 ft. Broad Jumps

Monday 12/4
Strength
Hang Power Clean + Front Squat 5x(2+3)

Conditioning
21-15-9 reps for time of:
Box Jumps
Dumbbell Push Press
Goblet Squat

Wednesday 12/6
Strength
A1. Bench Press 5×5

Compare to 11/17/17.

A2. Pendlay Rows 5×5

Conditioning
3 Rounds for max reps, 1 minute at each station:
Double Unders
Burpees
Kettlebell Swings
Wall Balls
Strict Hanging Knee Raises
Rest

Friday 12/8
Strength
Romanian Deadlift 3×8 (Tempo: 3311)

Skill
3×5 Pull ups
Note: Pull ups with 2 second hold over bar and 2 second hold in hang.

Conditioning
Test: 500 m row for time.

Compare to 10/16/17.

Monday 12/11
Strength
Back Squat 5×5

Compare to 11/27/17.

Skill
Push ups 5×5
Note: Push ups with 2 second hold in plank and 2 second hold chest to floor.

Conditioning
16 minute alternating EMOM:
Odd minutes: 8 Strict Hanging Knee Raises
Even minutes: 8 No Push up Burpee Box Jumps

Wednesday 12/13
Strength
5×3 Strict Press, from the floor

Skill
5×10 seconds L-sit on parallettes

Conditioning
5 rounds for time of:
2 Shuttle Runs
10 Wall Balls

Friday 12/15
Strength
Bulgarian Split Squat 3×8/leg

Skill
Pull ups 3×10

Partner Conditioning
1000 m Row
100 Kettlebell Swings
100 Step ups
1000 m Row

Note: partition reps as desired.

Monday 12/18
Strength
Bench Press 5×5

Compare to 12/6/17.

Skill
Ring Rows 5×5

Conditioning
For Time:
50 Burpee Pull ups

Wednesday 12/20
Strength
Romanian Deadlifts 3×8 (Tempo: 3311)

Compare to 12/8/17.

Skill
Ring Support Hold

Conditioning
8 minute AMRAP:
2-4-6-8…reps
Plate Ground to Overhead
Box Jumps

Friday 12/22
Strength
Hang Power Clean + Power Clean + Front Squat
5x(1+1+3)
Compare to 12/4/17.

Conditioning
3 rounds for time of:
500/400m Row
10 Medicine Ball Cleans

Responses