CFNYC Programming Update: New Year 2020

CFNYC Programming: New Year 2020
Training Cycle Dates: Sunday 1/5 – Saturday 2/9/20 (6 weeks)

We are kicking off the new year with a 6 week training cycle that emphasizes strength work via the classic barbell lifts: strict press, squat, deadlift. If you completed the CrossFit “Total” on January 1st, you’ll already have a baseline to operate from where you found a 1 rep max for each of these lifts. If you didn’t do the “Total”, you’ll still get a chance to test these lifts at the end of the cycle.

For our strength work, you should expect to see classic lifting progressions that will allow you to gradually increase load or reps from week to week. Most members already have a technical grasp of these lifts, so we’ll spend more time developing nuanced aspects of the lifts like breathing, bracing mechanics, and movement efficiency. Conditioning workouts that follow will be shorter in duration to allow ample time for members to go heavy and move some weight. You should also be recovered enough to do the longer Endurance workouts that are offered each Wednesday.

We won’t be forgetting about the Olympic Lifts! We’ll continue to refine our technique each Thursday with simple complexes, EMOMs (Every Minute on the Minute workouts), and practicing lifts with specific tempos and strategic pauses. Last, we’ll save our aerobic conditioning when we have more time as longer standalone workouts on Saturday that will emphasize gymnastics skills and squat variations.

Sunday: Press
Beginner: Strict Press
Week 1: 5 sets of 5, building
Week 2-5: 5 sets of 5 (max reps final set), building
Week 6: Test 3 Rep Max

Experienced: Bench Press
Week 1: 5 sets of 5, building
Week 2-5: 5 sets of 5 (max reps final set), building
Week 6: Test 3RM

Monday: Back Squat
Beginner: Back Squat
Week 1: 3 sets of 10 reps, across
Week 2 – 5: 3 sets of 10 reps, across (2.5 – 5lbs heavier than week prior)
Week 6: Find a heavy set of 10

Experienced: Back Squat
Week 1: 5 sets of 5, across
Week 2 – 5: 5 sets of 5 reps, across (2.5 – 5lbs heavier than week prior)
Week 6: Find a heavy set of 5

Tuesday: Press and Pull
Beginner: Push Ups
Week 1: 3 sets of 2-3 reps shy of failure
Weeks 2 – 5: 3 sets of 2-3 reps shy of failure
Week 6: Test push up capacity in a conditioning workout.

Goal: Increase reps per set each week. Increase capacity to perform push ups in a conditioning workout or work towards performing first strict push up.

EWOD: Strict Handstand Push Ups
Week 1: 3 sets of 2-3 reps shy of failure
Weeks 2 – 5: 3 sets of 2-3 reps shy of failure
Week 6: Test push up capacity in a conditioning workout.

Goal: Increase reps per set each week. Increase capacity to perform push ups in a conditioning workout or work towards performing first strict handstand push up.

Wednesday: Endurance, Olympic Weightlifting, Gymnastics (28th St) or Rest Day

Remember, we also offer specialty classes on other days of the week which can be mixed in to the programming at large. All of these classes are open to Beginner and Experience members.

They include:
Thursday: Gymnastics (28th St)
Friday: Open Gym (28th St)
Saturday: Olympic Weightlifting (UWS), Open Gym (UWS)
Sunday: Functional Strength (UWS), Open Gym (UWS), Endurance (28th St), Olympic Weightlifting (28th St)

Thursday: All Levels
Snatch
Complexes, EMOM’s, and snatches with tempos and pauses to strengthen pulling and receiving positions.

Friday: All Levels
Deadlifts
Week 1: 5 sets of 5, building
Week 2: 6 sets of 3, building
Week 3: 5 – 5 – 3 – 3 – 2 – 2, building
Week 4: 5 sets of 5, building
Week 5: 6 sets of 3, building
Week 6: 5, 4, 3, 2, 1, building

Saturday: Aerobic Conditioning with Squat and Pulling Emphasis
Beginner: Longer conditioning workouts with a squat bias and opportunities to practice gymnastic fundamentals (ie kipping pull ups, toes to bar).

Experienced: Conditioning workouts with challenging squat variations and opportunities to practice more advanced pulling based gymnastic movements: chest to bar pull ups, bar muscle ups, ring muscle ups.

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