{"id":4988,"date":"2023-12-31T12:00:00","date_gmt":"2023-12-31T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1613"},"modified":"2023-12-31T12:00:00","modified_gmt":"2023-12-31T12:00:00","slug":"weekly-programming-98","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-98\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 1\/1\/2024<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

CrossFit Total<\/p>\n\n\n\n

1 Rep Max<\/p>\n\n\n\n

Back Squat<\/p>\n\n\n\n

Strict Press<\/p>\n\n\n\n

Deadlift<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

N\/A<\/p>\n\n\n\n

Pattern\/Energy System: Full Body, Alactic<\/em><\/p>\n\n\n\n

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. <\/em><\/p>\n\n\n\n

Conditioning: N\/A<\/em><\/p>\n\n\n\n

Tuesday 1\/2\/2024<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

N\/A<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

Black Box Aerobic Capacity <\/p>\n\n\n\n

For Time<\/p>\n\n\n\n

50\/40 Calorie Assault Bike<\/p>\n\n\n\n

300 Double Unders<\/p>\n\n\n\n

50 Burpees to 6 inch Target<\/p>\n\n\n\n

2,000\/1,600m Row<\/p>\n\n\n\n

Wednesday 1\/3\/2023<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. High Box Step Up, 3 sets of 7-8\/side (Rx+ Pistol)<\/p>\n\n\n\n

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)<\/p>\n\n\n\n

A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

16 minutes<\/p>\n\n\n\n

40 on, 20 off<\/p>\n\n\n\n

S1: Toes to Bar<\/p>\n\n\n\n

S2: RKBS (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n

S3: Overhead Squats (45\/35)<\/p>\n\n\n\n

S4: Forearm Plank Ab Mat Drag<\/p>\n\n\n\n

Rx+<\/p>\n\n\n\n

Row 30 minutes for max distance<\/p>\n\n\n\n

Thursday 1\/4\/2023<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Tempo Back Squat (31X1), 5 sets of 5, building<\/p>\n\n\n\n

A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and\/or Dumbbell Deficit)<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

6 Rounds For Time<\/p>\n\n\n\n

5 Shoulder to Overhead (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

10 Air Squats (Rx+ Wall Ball 20\/14)<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

Friday 1\/5\/2023<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Touch and Go Power Snatch, 4 sets of 4, building<\/p>\n\n\n\n

A2. Gorilla Row, 4 sets of 8-10\/side, building<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

12 minute AMRAP<\/p>\n\n\n\n

20-16-12-8-4<\/p>\n\n\n\n

Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

Pull Up<\/p>\n\n\n\n

Box Jump Over (24\/20)<\/p>\n\n\n\n

Saturday 1\/6\/2023<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Bench Press, 4 sets of 6-8, building<\/p>\n\n\n\n

A2. Toes to Bar Practice (Rx+ Bar Muscle Up), 4 sets<\/p>\n\n\n\n

A3. Double Under Practice, 4 sets<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

Partner Conditioning<\/p>\n\n\n\n

20 minute AMRAP<\/p>\n\n\n\n

3 Burpees<\/p>\n\n\n\n

3 Toes to Bar (Rx+ 1 Bar Muscle Up)<\/p>\n\n\n\n

6 Clean and Jerks (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

note: alternate rounds<\/p>\n\n\n\n

Rx+<\/p>\n\n\n\n

Row 3x8min, rest 3 min<\/p>\n\n\n\n

notes: start at 20spm and go up by 2spm every 2 minutes for each piece <\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 1\/1\/2024 Strength CrossFit Total 1 Rep Max Back Squat Strict Press Deadlift Conditioning N\/A Pattern\/Energy S…<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-4988","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=4988"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4988\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}