Workout of the Day

Reminder: CFNYC Winter Social is this Thursday at the Copper Still with Coach Mark B. It starts at 6 PM, all are welcome – see you there!

Upcoming Events and News:

Beyond the WhiteboardBeginner ‎/ Experienced
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Some of our favorite reads this week:
CrossFit Open Technique Tips: Double Unders
Exercise May Help to Fend Off Depression (NY Times)
Can weighted blankets really help you sleep better?
Michael Wardian Runs 10 Marathons in 10 Days to Crush World Record
Weightlifting phenom Mahailya Reeves, 15, is raising the bar

Thursday-Saturday 190221-23 - Beginner/All Levels

Thursday 2/21
Strength
A1. Sumo Dual Kettlebell Deadlifts 3×8-10, building
A2. Max Calories Rower 3×30 second Sprint

Conditioning Intervals
For 15 minutes, 30 seconds work, followed by 30 seconds rest, rotating through 5 stations:
1 – Row for Calories
2 – Jump Rope
3 – Air Squats
4 – Mountain Climbers
5 – Ski Jumps

Friday 2/22
TBA after CrossFit Open 19.1 Announcement

Saturday 2/23
TBA after CrossFit Open 19.1 Announcement

Click here for a preview of Sunday’s Beginner classes:

Thursday-Saturday 190221-23 - Experienced/All Levels

Thursday 2/21
Strength
A1. Sumo Dual Kettlebell Deadlifts 3×8-10, building
A2. Max Calories Rower 3×30 second Sprint

Conditioning Intervals
For 15 minutes, 30 seconds work, followed by 30 seconds rest, rotating through 5 stations:
1 – Row for Calories
2 – Jump Rope
3 – Air Squats
4 – Mountain Climbers
5 – Ski Jumps

Friday 2/22
TBA after CrossFit Open 19.1 Announcement

Saturday 2/23
TBA after CrossFit Open 19.1 Announcement

Click here for a preview of Sunday’s Experienced classes:

Specialty 2/17-2/24/19

Endurance
Sunday 2/17
“Hold Your Split” 3.0
10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement):
1 – Push Ups
2 – Ring Rows
3 – Med Ball Cleans
4 – Russian Kettlebell Swings (32/24)
5- Med Ball Russian Twists
6 – Row for Calories

Wednesday 2/20
“Hang in There”
12 minute AMRAP:
16/12 Calorie Row
8/arm TBM Dumbbell Snatch (50/35)
8 Toes To Bar

Rest 4 Minutes

2 Minute AMRAP:
Ab-Mat Sit Ups

Rest 4 Minutes

12 minute AMRAP:
50 Double Unders
8/leg Goblet Reverse Lunges (24/16)
30 second Supinated Bar Hang

Functional Strength
Sunday 2/17
8 rounds:
3 Axle Bar Sumo Deadlifts
200 ft Triple Plate Carry (yes three 45 lb plates!)

Note: Rest as needed in between rounds.

Gymnastics
Wednesday 2/20 – UWS
Fundamentals of Ring Muscle Ups – Week 3 of 4

Thursday 2/21 – Flatiron
Fundamentals of Ring Muscle Ups – Week 3 of 4

Olympic Weightlifting
Sunday 2/17
Muscle Clean
5×2
Clean
5×2
Clean Deadlift
3×3

Wednesday 2/20
Jerk Balance + Jerk – or Drop to Split + Behind Neck Jerk
7x(1+1)
Jerk Dip
3×3

Sunday 2/23
Tall Snatch
5×3
Above Knee Snatch
5×3

Barbell Workouts 2/17 through 2/21

Cycle 29 Week 7:
We are gradually building up the intensity over the next few weeks. Do not get eager and attempt too much, too soon. Focus on technical precision.

Sunday 2/17
Consecutive Broad Jumps
3×10
Tall Clean + Jerk
X/3+1×4
Power Clean + Low Hang Clean + Jerk
70-80% 3RM/1+2+1×5
Romanian Deadlift – focus on stretch
X/10×3
Dual Overhead Carry
4x30s
Box Push
4x30s

Monday 2/18
Jump Squat
bar/10×3
Muscle Snatch + Hang Snatch + Snatch Balance
X/3+3+3×3
Block or Floor Snatch Waves
70% 5RM/3×2
80-85-90% 5RM/(3-3-1)x3
90-95-100% 5RM/(3-3-1)x1
Squat
80-90% 10RM/7×7
Bar Hang
4×30-45s
Glute Bridge Hold
4x30s

Tuesday 2/19
Russian Step Lunge
X/5+5×4
Deadlift + Power Clean + Clean + Squat + Jerk
60-80% 3RM/1+1+1+1+1×5
Jerk Hold
X/max time x3
Deadlift
85%/5, 95%/5, 105%/5
Side Bridges
4×10+10
Behind Neck Press
X/10×4

Wednesday 2/20
Jump Squats
bar/10×3
Muscle Snatch + Hang Snatch + Snatch Balance
X/3+3+3×3
Block or Floor, Pull + Snatch
60-65% 5RM/1+3×3
70-75% 5RM/3+1×5
Snatch Deadlift
80%/3×2, 90%/3, 100%/3×2
Behind Neck Jerk
X/5×5
Suitcase Deadlift
4×5+5
Ring Rows
4×15

Thursday 2/21
Vertical Hops
bar/10×3
Muscle Clean + Squat + Jerk
X/3+3+3×3
Block or Floor Clean + Jerk Waves
70% 3RM/2×3
80-85-90% 3RM/(2-2-1)x2
90-95-100% 3RM/(2-2-1)x1
Squat
80-90%/7×5
Russian Step Lunge
X/5+5×4
Glute Bridge Hold
4x30s