Posts By: Avery Wittkamp

Monday 150420 – Competition

Warm up: 2 minutes Bear Crawl/Rest 30 seconds 2 minutes Frogger/Rest 30 seconds 2 minutes Monkey/Rest 30 seconds + 9 minute EMOM: Minute 1 – 12 alternating pistols Minute 2 – 20 shoulder taps (wall facing) Minute 3 – 40-50… Read more »

Experienced Programming (May-July)

Since the Open, the programming has reflected a slight de-load in overall intensity and volume in workouts to allow both the mind and body recover from the CrossFit Open. For some people, the Open involved testing the weekly workouts multiple… Read more »

Sunday 150419 – Competition

Warm up for Clean is 5 sets: Tall Clean (Flat Feet)+Front Squat+Hip Clean Warm up for Jerk is 5 sets: 2 Split Press+Recovery+2 Jerk Dip+Split Jerk Start with the empty bar for both exercises, add weight as you go. Use… Read more »

Beginners Programming (May-July)

Since the Open, the general programming has reflected a slight de-load in overall intensity and volume in workouts to allow both the mind and body recover from the CrossFit Open. For some people, the Open involved testing the weekly workouts… Read more »

4/19/15 How to Programming

Our next installment of How To seminars will focus on┬áProgramming.┬áMore specifically, the programming at CrossFit NYC and the ins and outs of how and why things are programmed for classes. Who should attend? This seminar is perfect for anyone, but… Read more »

Thursday 150416 – Competition

Warm up: 2-3 sets 1. Kettlebell Halo x 8/each direction (light weight) 2. Handstand Hold (60 seconds) 3. Double or Single Kettlebell Overhead Walk (2 lengths) 4. 10 Russian Swings 5. 8 Dip Shrugs+8 Scap Pull ups 6. Monkey (60… Read more »