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

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October 29, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-40:00

Bar Kip 10:00-20:00

6x7 (build momentum with each rep)

BB Thruster 20:00-30:00

4x15 (use just the barbell and focus on driving

from the bottom)

Kettlebell Swings 30:00-40:00

6x10 (increasing range of motion until overhead)

GENERATOR 40:00-55:00

For Time:

30/25 Cal Row

20 Wall Balls 

20 MB Sit-ups 

30/25 Cal Row

15 Wall Balls 

15 MB Sit-ups 

30/25 Cal Row

10 Wall Balls 

10 MB Sit-ups

CAP15

August 15, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-40:00

Bar Kip 10:00-20:00

6x7 (build momentum with each rep)

BB Thruster 20:00-30:00

4x15 (use just the barbell and focus on driving

from the bottom)

KB Swings 30:00-40:00

6x10 (increasing range of motion until overhead)

GENERATOR 40:00-55:00

For Time:

500M Row

20 MB Slams 20/14

20 MB Thruster 20/14

400M Row

15 MB Slams 20/14

15 MB Thruster 20/14

300M Row

10 MB Slams 20/14

10 MB Thruster20/14

CAP15

April 16, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-40:00

Bar Kip 10:00-20:00

6x7 (build momentum with each rep)

BB Thruster 20:00-30:00

4x15 (use just the barbell and focus on driving

from the bottom)

KB Swings 30:00-40:00

6x10 (increasing range of motion until overhead)

GENERATOR 40:00-55:00

For Time:

500M Row

20 MB Slams 20/14

20 MB Thruster 20/14

400M Row

15 MB Slams 20/14

15 MB Thruster 20/14

300M Row

10 MB Slams 20/14

10 MB Thruster20/14

CAP15

April 9, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-40:00

Overhead Squat 10:00-20:00

4x10 (with a 2 sec pause at bottom)

Snatch Balance 20:00-30:00

4x5 (use light weight and focus on speed under bar)

Strict Press 30:00-40:00

4x10 (increasing weight with good form)

GENERATOR 40:00-55:00

"Valeria" For Time:

50 Burpees

40 Box Jumps 24"/20"

30 T2B/60 K2E

20 Hand Release Push-ups

10 Cal AB

Cap 15

February 5, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 

Back Squat 10:00-20:00

4x20

Front Squat 20:00-30:00

4x15 

Overhead Squat 30:00-40:00

4x10 

(the goal is to work on full range of motion on all squats,

if achieved then add weight each set 1.0-2.5k)

GENERATOR 40:00-55:00

21-15-9

Burpee Box Jump Overs 24"/20" 

Pull-ups 

KB Swings (overhead)

Cap 13

January 24, 2019

WU - Coach Led 0:00-10:00

TECHNIQUE 

Clean High Pull 10:00-20:00

2x5 ( floor)

2x5 (below knee)

2x5 (above Knee)

Snatch High Pull 20:00-30:00

2x5 ( floor)

2x5 (below knee)

2x5 (above Knee)

GENERATOR 35:00-55:00

AMRAP 17

60 Wall Balls

50 Burpees

30 Cal Row

20 Box Jumps 20"

10 Hanging Knee Raises

November 7, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

October 8, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

September 10, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

July 27, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

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