Week # 1 of 6
Monday 1/1/2024
Strength
CrossFit Total
1 Rep Max
Back Squat
Strict Press
Deadlift
Conditioning
N/A
Pattern/Energy System: Full Body, Alactic
Strength: As is tradition for us here at CFNYC we have the CrossFit Total today! Members get 3 attempts at each lift. Technical failure, rather than true failure, is recommended.
Conditioning: N/A
Tuesday 1/2/2024
Strength
N/A
Conditioning
Black Box Aerobic Capacity
For Time
50/40 Calorie Assault Bike
300 Double Unders
50 Burpees to 6 inch Target
2,000/1,600m Row
Wednesday 1/3/2023
Strength
A1. High Box Step Up, 3 sets of 7-8/side (Rx+ Pistol)
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)
A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)
Conditioning
16 minutes
40 on, 20 off
S1: Toes to Bar
S2: RKBS (24/16, Rx+ 32/24)
S3: Overhead Squats (45/35)
S4: Forearm Plank Ab Mat Drag
Rx+
Row 30 minutes for max distance
Thursday 1/4/2023
Strength
A1. Tempo Back Squat (31X1), 5 sets of 5, building
A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)
Conditioning
6 Rounds For Time
5 Shoulder to Overhead (115/75, Rx+ 155/105)
10 Air Squats (Rx+ Wall Ball 20/14)
15/12 Calorie Row
Friday 1/5/2023
Strength
A1. Touch and Go Power Snatch, 4 sets of 4, building
A2. Gorilla Row, 4 sets of 8-10/side, building
Conditioning
12 minute AMRAP
20-16-12-8-4
Alternating Dumbbell Snatch (50/35)
Pull Up
Box Jump Over (24/20)
Saturday 1/6/2023
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Toes to Bar Practice (Rx+ Bar Muscle Up), 4 sets
A3. Double Under Practice, 4 sets
Conditioning
Partner Conditioning
20 minute AMRAP
3 Burpees
3 Toes to Bar (Rx+ 1 Bar Muscle Up)
6 Clean and Jerks (75/55, Rx+ 95/65)
note: alternate rounds
Rx+
Row 3x8min, rest 3 min
notes: start at 20spm and go up by 2spm every 2 minutes for each piece
