CrossFit SPOT  33 West End Avenue NY, NY 10023 (212)757-9507  info@cfspotnyc.com 

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

March 3, 2019

WU 00:00-10:00

---------------

Stabilizer 10:00-25:00

4 Rounds

:45work/:15 rest

Cossack Squats

Plank Shoulder Cars

Push up + Down dog 2 sec hold

---------------

Strength 25:00-35:00

8' Emom

Alternate

8-10 Pull ups

8-10 Explosive Push-ups*

*If you completed 19.2 yesterday, switch to DB Strict Press.

-------------

Metcon 35:00-55:00

8'Emom

12 Burpees

3-4 Wall Walks

Rest 2'

8' Emom

20 Medball sit ups

20 Medball Cleans

March 1, 2019

WU 0:00-10:00

---------------

Conditioning 10:00-55:00

18' AMRAP

30 Push-ups

25 Goblet Squats

20 Cal Bike

Rest 4 minutes

18' AMRAP

25 Toes-To-Bar/Knee Raises

15/12 Cal Row

15 DB's Squat Cleans 35/50

February 28, 2019

WU 0:00-10:00

---------------

Stabilizer 10:00-20:00

4 Rounds

Switching every :30

Plank

Side Plank (R)

Side Plank (L)

Alt. Crossed V-Ups

---------------

Strength  20:00-35:00

4 Rounds

:45 work/ :15 rest

Dumell Fly's

*Banded Front Raises

(2) Dumbell Bent Over Row

*Maintain Pronated Grip on Band (Palms Down).

--------------

Intro to Push Jerks 35:00-40:00

---------------

Metcon 40:00-55:00

"Dumbell DT"

For Time:

5 Rounds

12 Deadlift 30/40

9 Cleans

6 Push Jerks

Time cap 12'

February 27, 2019

WU 0:00-10:00

Stabilizer 10:00-15:00

4’ Emom

Alt movements

*15/12 Cal Row

*12 Burpees

*scale reps if needed

Strength 15:00-25:00

4 Rounds 

:45 work/ :15 rest

Rower Pike ups

DB Upright Row

MB Russian Twist

25:00-35:00

Rowing Break Down and Proper Technique by Coach

Metcon 35:00-55:00

Partner Wod

18’ Amrap

250m Row SPRINT

12 DB Snatch’s 50/35

*You go I go Style. Athlete completes 1 Full round, then rest’s while partner completes one round.

February 26, 2019

WU 0:00-10:00

---------------

Stabilizer 10:00-20:00

2 Rounds

10 Inch Worms

*15 SLOW Hanging Scap Elevations 

10 Cal Bike

*2 sec pause at each position.

---------------

Strength 20:00-40:00

16’ Emom

6-8 Single Arm Arnold Press (R)

6-8 Single Arm TRX/Ring Row (R)

6-8 Single Arm Arnold Press (L)

6-8 Single Arm TRX/Ring Row (L)

All movements performed at 3130 Tempo. Arnold presses should be performed from a half kneeling position. Select a challenging weight that still lets you honor the Tempo.

---------------

Metcon 40:00-55:00

12' EMOM

16-20 WallBall 14/20

16-20 KB Swings

February 25, 2019

WU 0:00-10:00

----------------

Core 10:00-20:00

Reverse Double Tabatta 

Paralette L-sit Hold/ Hollow Hold

Chin Above Bar Hold

---------------

Strength 20:00-40:00

4x 1:30/:15

*Db Racked Squats @52x1 tempo

Lateral Step Downs (:45/:45)

*Use same weight as 2/7/19, OR as heavy as possible while maintaining proper movement.

---------------

Metcon 40:00-55:00

12’ Amrap

12 Hand Stand Push-Up/ Pike Push-Ups

5 Human Makers 25/35

February 24, 2019

WU 0:00-10:00

---------------

Stabilizer  10:00-20:00

3 Rounds

:30 work/:10 rest

Deadbug w/medball

HS Hold

TRX Rows

----------------

Strength  20:00-35:00

12’ Emom

20 Alt. Crossed V-ups

20 Jumping Bulgarian Split Squat 

12 TRX Pikes

12 KB Single Arm Over Head Lunges

---------------

Metcon 35:00-55:00

16’ Amrap

30 Cal Row

30 Alt Clean + Press 50/35

60 Mountain Climbers

February 23, 2019

WU 0:00-10:00

---------------

Primer 10:00-20:00

3 Rounds

:30 work/ :15 rest

Goblet Cossack Squat

OH Sit-ups

Push-up Plus 1's.( Scapular Push-up followed by Full ROM Push-up)

---------------

Strenght 20:00-35:00

4 Rounds

:45 work/ :15 rest

DB Step Ups 25/35

TRX Body Saw

Push-up + Renegade Row

---------------

Metcon 35:00-55:00

AMRAP "DT"

15' AMRAP

12 Deadlifts 35/50

9 Hang Power Cleans 35/50

6 Shoulder to Over Head 35/50

February 21, 2019

WU 0:00-10:00

---------------

Primer 10:00-15:00

4 Rounds

:30 work/ :10 rest

Medball Soccer Taps

Rainbow Slams

---------------

Strength 15:00-35:00

4 Rounds

:45 work/ :20 rest 

Pull-ups

Floor Press

Band Pull Aparts 30x3 Tempo

---------------

Conditioning 35:00-55:00

15' Emom

15/10 Cal Assault Bike

1o Hand Stand Push-Up/ Pike Push-Ups

15 KB Sumo Deadlift High Pulls 

February 20, 2019

Wu 0:00-10:00

---------------

Strength 10:00-30:00

12’ Emom

*4-6 SA DB Press @01x5 tempo (R)

15 Banded Row (Supinated grip)

*4-6 SA DB Press @01x5 tempo (L)

15 Banded Row (Supinated grip)

*all presses are performed from a seated position.

Metcon 30:00-55:00

3 Rounds

2:00 work/ 1:00 rest

A1) 18/21 Calorie Row

A2)Max Reps Hang Squat Cleans 50/35

Rest

B1) 30 Wallballs 14/20

B2) Max Reps Box Jumps

Rest

*1 Full work interval is represented by 1 letter(ex. A1, A2). 2:00 to complete. 1 Full work interval followed by 1 minute of rest.

Record all reps on segment “2”.

Please reload