CFNYC Programming Update: Winter into Spring

CFNYC Programming: Winter into Spring
Training Cycle Dates: Sunday 2/16 – Saturday 3/28/20 (6 weeks)

We spent the last 6 weeks diving deep into some of the fundamentals of CrossFit and we are very happy with the progress made by all of our members. While we continue to focus on fundamentals, we will now start building in some more advanced skills and movement variations. Tuesday’s will have a big unilateral focus where you’ll be exposed to new movements. During these classes, you should expect learning new movements and positions will take practice, so don’t be overly concerned with loading. We’ve switched to Clean and Jerks on Thursdays instead of snatches, but expect to now see snatches integrated into some conditioning workouts. If Olympic Lifting on Thursdays is not your jam, worry not, next cycle it will fall on a different day during the week. We’re excited to see what you can accomplish over these next 6 weeks!

Sunday: Gymnastics Skills & Core Strength
Beginner: Parallettes
Week 1: Kipping Practice, Parallette Tuck/L-sit Holds
Week 2-5: Continued Kipping and Parallette Tuck/L-sit Hold Development
Week 6: Test Max Effort Parallette Tuck Hold/L-sit

Experienced: Handstands & Rings
Week 1: Handstand Holds, Pike Overs
Week 2-5: Continued Handstand an L-Sit Development
Week 6: Test Max Effort Handstand Hold and Hanging L-Sit

Note: We will tend to have longer workouts programmed on Sundays for this cycle.

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

Experienced: Sumo Deadlift
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: Split Squats & Lunges
Beginner: Split Squat Variations
Week 1: Goblet Split Squat
Week 2: Front Rack Split Squat
Week 3: Dual Dumbbell Front Rack Split Squat
Week 4: Back Rack Split Squat
Week 5: Front Foot Elevated Dumbbell Split Squat
Week 6: Rear Foot Elevated Dumbbell Split Squat

Experienced: Lunge Variations
Week 1: Find a heavy set of 10 Dumbbell Walking Lunges
Week 2: Dumbbell Reverse Walking Lunges
Week 3: Alternating Forward and Backward Goblet Lunges
Week 4: Front Rack Reverse Lunges
Week 5: Back Rack Forward Lunges
Week 6: Find a heavy set of 10 Dumbbell Walking Lunges

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.

Specialty Classes include:
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: Clean and Jerk
All Levels classes are for Beginner and Experienced members.
Week 1 – 3: Pull Focus with Push Jerks
Week 4 – 5: Split Jerk Focus
Week 6: Test 1 RM

Friday: Back Squat
All Levels classes are for Beginner and Experienced members.
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: Press & Pull
Beginner: Single Arm Dumbbell or Kettlebell Row/Seated Single Arm Overhead Press
Week 1: Build up to a heavy set of 10 single arm row and seated single arm overhead press
Week 2 – 5: 3 sets of 8-10 of each movement, same weight across (increasing load over prior week when possible)
Week 6: Retest 10 RMs

Experienced: Floor Press/Plyometric Push Up/Strict Pull Up
Week 1: Build up to a heavy set of 10 floor press and discover max unbroken strict pull ups
Week 2 – 5: Floor Presses immediately followed by plyometric push ups, strict pulls near failure
Week 6: Retest 10 RMs

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