CFNYC Teens Programming – January 2018

Stretching after class with Coach Sara

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

Wednesday, January 3
Strength
Back Squat 5×5
Note: Compare to 12/11/17

Skill
Pull ups 5×5

Conditioning
Alternating Tabata (8 minutes):
Air Squats
Burpees

Friday, January 5
Strength
Strict Press 5×5
Note: Compare to 12/13/17

Skill
Strict Hanging Knee Raises 5×5

Conditioning
7 minute AMRAP:
10 Wall balls
10 Overhead Walking Lunges with medicine ball

Monday, January 8
Strength
10 minute EMOM:
1 Clean + 2 Front Squats
Note: Compare to 12/4/17

Conditioning
3 rounds of 3 minute AMRAP:
400/300 m Row
ME Double Unders
Rest 3 minutes

Wednesday, January 10
Strength
Bench Press 10-8-6-4-2
Note: Compare to 12/18/17

Skill
Pull ups 5×2 (Tempo: 52X2)

Conditioning
“Baseline”
For Time:
500 m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Friday, January 12
Strength
Romanian Deadlifts 5×5 (Tempo: 32X2)
Note: Compare to 12/8/17

Skill
5 sets of:
10 second Ring Support Hold

Conditioning
7 rounds for time of:
7 Left Arm Kettlebell Swings
7 Right Arm Kettlebell Swings
7 Goblet Squats

Monday, January 15
Class Canceled

Wednesday, January 17
Strength
Back Squat 5×3
Note: Compare to 1/3/18

Skill
Push ups 5×5 (Tempo: 31X1)

Conditioning
3 rounds for time of:
15/10 Calorie Row
10 Back Squats

Friday, January 19
Strength
10 minute EMOM:
1 Clean + 1 Push Press + 1 Push Jerk

Conditioning
12 minute AMRAP:
5 Burpees
10 Box Jumps
15 Air Squats

Monday, January 22
Strength
5 rounds of:
50 ft Dumbbell Walking Lunges (Suitcase style)
50 ft Broad Jumps

Conditioning
5 rounds of:
50 ft Backwards Sled Drag
50 ft Forward Sled Drag
100 ft Farmers Carry

Wednesday, January 24
Strength
Bench Press 5×3
Note: Compare to 1/10/18

Skill
Ring Rows 5×5 (Tempo: 32X2)

Conditioning
21-15-9 reps for time of:
DB Thrusters
No Push up Burpees

Friday, January 26
Strength
Hang Clean + Clean + Front Squat
5x (1+1+1)
Note: Compare to 1/8/18

Conditioning
For time:
100 Alternating Dumbbell Snatches

Monday, January 29
Strength
Strict Press 5×5
Note: Compare to 1/5/18

Skill
L-sit on Parallettes 5×10 seconds

Conditioning
For time:
100 Double Unders
75 Wall Balls
50 Kettlebell Swings
25 No Push up Burpees

Wednesday, January 31
Strength
Back Squat 5×5
Note: Compare to 1/17/18

Skill
Chin over Bar Hold 5×10 seconds

Conditioning
12 minute AMRAP:
5 Ring Rows
10 Kettlebell Swings
20 Walking Lunges

Responses