Workout of the Day

Sunday-Tuesday 170122-24 - Beginner

Sunday-Monday 1/22-23
Strength
Back Squat 3×5, increasing
Then
Overhead Squats 3×5, increasing

Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 6-7 weeks). Focus on going heavy for your back squats and as heavy as your mobility allows for your overhead squats. Track your weights used each week, and try to increase the weights slightly from week to week.

Conditioning
8 Minute AMRAP:
Buy In – 30 Double Unders (time cap: 60 second)
then…
Max Effort Med Ball Clean Wall Ball Tosses (20/14)

Tuesday 1/24
Strength
Power Clean 6×3, from above the knee, increasing

Compare to 1/17/17.

Partner Conditioning
10 rounds for time of:
8 Hang Power Cleans (95/65)
6 Front Squats
4 Burpees over the Bar

Complete one full round before switching with your partner. Each person will complete 5 rounds.

Click here for a preview of Thursday’s Beginner classes.

Sunday-Tuesday 170122-24 - Experienced

Sunday 1/22 and Monday 1/23
Kettlebell Skills
Single Arm and Double Arm Swings
Rack Position with One and Two Bells, Dropping from the Rack
Single Arm Kettlebell Cleans and Double Arm Kettlebell Cleans

Conditioning
6 Rounds of:
0:00-1:30 minutes: 12 Double or Single Arm Kettlebell Swings + 7 Kettlebell Front Squats
1:30-3:00 minutes: 10-15 Box Jump Overs (24/20)
3:00-4:30 minutes: 7-10 Toes to Bar (Scaled = 10 V ups)

 

Tuesday 1/24
Strength
Every 2 minutes, for 6 rounds (12 minutes):
2 Power Cleans + 3 Push Press + 1 Split Jerk, increasing

Conditioning
12 minute AMRAP:
15 Power Cleans (155/105)
15 Burpee over the Bar
15 Shoulder to Overhead (155/105)
15 Burpees over the Bar
15 Ground to Overhead (155/105)
15 Burpees over the Bar

Compare to 8/21/16. Can you complete more than one round? Add 5-10# if you think you can or if you did well on 8/21.

Click here for a preview of Thursday’s Experienced classes.

Monday 170123 - Competition

Warm up
3 rounds:
Single Arm Overhead DB or KB Walking Lunge (light weight, 1 length/arm)
6/leg Single Leg RDLs (focus on not letting the hips rotate, bent knee+vertical shin – shorten ROM if necessary)
6/arm Single Arm KB Overhead Squats (light, mobility)

3 rounds with an empty bar:
5 Jumping Good Mornings
5 Snatch High Pulls, from the hip
5 Tall Snatch

Strength
Muscle Snatch 3-2-2-1-1-1, increasing, from the floor

8 minute EMOM: 2 Power Snatches, from 12″ blocks, increasing

Conditioning
30 s work/30 s rest
5 rounds (35 minutes) of:
1. Row for Calories
2. Row for Calories
3. Assault Bike – Legs Only
4. Assault Bike – Arms Only
5. Turkish Get up – Right
6. Turkish Get up – Left
7. 1 Wall Walk + AMRAP Strict Pull ups

Click here for a preview of Monday’s Competition classes.

This Week's Specialty WODs

CFE
10 Rounds of 20 seconds work, 10 seconds rest (5 minutes) of each movement, rest 1 minute, then switch to the next movement:
1. Calories on Rower or Assault Bike
2. Med Ball Front Rack Step Ups (20/14#, 24/20” box)
3. Double Unders (Advanced: Triple Unders)
4. Tuck Ups
5. Broad Jump with Reverse Jog
6. Push Ups + Plank Hold

Score is total reps completed.

Push Ups – “Max Effort” Push Ups with a plank hold for the remainder of the 20 Seconds. This is so people do at least one push up and work for the full 20 seconds doing something.

With rest, this WOD takes 35 Minutes. Each movement takes 5 minutes to get through.

Functional Strength
Skill Day!
Sandbag Turkish Get ups
Front/Lateral Dumbbell Raises, 3×10 across
Overhead Tricep Extension, 3×10 increasing

OlyWOD
Wednesday 1/25
From 12” Blocks, Clean Pull + Clean 8x(2+1)
From 12” Blocks, Clean Pull 5×3

Sunday 1/29
Snatch
5×1 – rest 45 seconds between sets
5×1 – rest 45 seconds between sets
5×1 – rest 45 seconds between sets

Black Box Barbell Workouts Week of 1/22

Black Box Barbell
Weekly Quota (perform on your own time before, during, after class or Open Gym):

70 minutes Cardio
100 Russian Swings
90 Pushup/Dips
90 Straight Arm Pulldowns
70 Ab Rollouts or Strict Toes to Bar/Knee Raises

Sunday 1/22
Tall Clean + Jerk
5x(3+3) 20-40kg
Clean + Squat + Jerk
1x(1+3+1) 60% 1x(1+3+1) 70% 4x(1+3+1) 75%
Clean Pull
5×3 95%

Monday 1/23
18” Blocks, Snatch
2×3 60%, 1×3 65%, 2×3 70%
12” Blocks, Snatch
1×3 65%, 1×3 70%, 2×3 75%
Snatch Pull
1×3 70%
Snatch
1×1 70%, 1×1 75%, 5×1 80%

Tuesday 1/24
Tall Clean + Jerk
5x(3+3) 20-40kg
Deadlift to Knee + Clean + Squat + Jerk
1x(2+1+2+1) 60%, 1x(2+1+2+1) 70%, 5x(2+1+2+1) 75%
Deadlift + Clean Pull
1x(3+2) 80%, 1x(3+2) 90%, 3x(3+2) 100%

Wednesday 1/25
Tall Snatch
5×3 20-40kg
Snatch
1×3 60%, 1×3 65%, 1×3 70%, 1×1 75%, 3×3 75%+2/3kg
Snatch Pull from Parallette/Bench
1×3 80%, 1×3 90%, 3×4 100%
Jerk
5×3 35-40kg

Thursday 1/26
Power Clean + Jerk
3x(3+3) 60%, 3x(2+3) 65%, 3x(1+3) 70%
Back Squat 5×5

Sunday 1/29
Mock Meet
If you have not attended OlyWOD or Black Box Barbell classes regularly for the past several weeks, it is recommended that you do not attend this session. This will be a longer event (2 hours+) dedicated to establishing a Total (sum of best Snatch and best Clean + Jerk in 3 attempts) and treated as if it were a weightlifting competition. The Monthly Mock meets are designed to replicate the pacing and variables of an actual weightlifting competition so that members are prepared to compete in outside events. This is not an Open Gym session nor is it for the occasional attendee/drop in. All members are welcome to spectate.

If you have questions about the Mock Meet, please contact Coach Brian by email: brian@CrossFitNYC.com.