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

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December 22, 2018

WARM UP Coach Lead 00:00-10:00

STABILIZER 10:00-20:00

1 Round

TRX Pikes :30/:15 x 3

Arch Hold :30/:15 x 3

MB Sit Ups :30/:15 x 3

STRENGTH: 20:00-40:00

EMOM15

10/10 KB Front Rack Reverse Lunges (16/12)

6 Burpee Tuck Jumps

6/6 Renegade Rows (20/30)

METCON 40:00-55:00

14-12-10-8-6-4-2 (10min cap)

Jump Lunges (total reps) (Hold MB)

Plank Jacks

MB Thrusters (20/14)

MB Overhead Slams

Push Ups

COOL DOWN

Coach’s Choice

December 21, 2018

WARM UP 00:00-10:00

STABILIZER 10:00-20:00

TRX Plank Crunches 3x :30

Boat Pose Hold 3x :30

Squirms 3x :30

STRENGTH 20:00-40:00

4x 3:00

10 DB Deadlift Max Weight

10 KB Goblet Squats

10 DB Chest Press (floor)

5 TRX Star Jumps

METCON 40:00-55:00

AMRAP12

12 Plank Moguls

12 Kettlebell Swings

12 Alt Jack Knives

12 Wall Balls

COOL DOWN
Low Back

Sleeper

December 20, 2018

WARM UP Coach Lead 00:00-10:00

CONDITIONING 10:00-30:00

4 Rounds 1:40/:20

Row for Calories

Box Jumps (max height)

METCON 30:00-55:00

21-18-15-12-9-6-3 (CAP20)

Burpees

Medball Clusters (RX 20/14)

COOL DOWN
Pigeon

Low Back

December 19, 2018

WARM UP 00:00-10:00

STABILIZER 10:00-20:00
TRX Plank Body Saw 4x :30/:10
KB Goblet Squat Hold 4x :30/:10

DB Russian Twist

4x :30/:10

STRENGTH 20:00-30:00

5x :30/:30

2 2DB Squat Clean + 4 Overhead Strict Press (RX 35/25)

METCON 30:00-55:00

AMRAP15

8/10 Cal Assault Bike

20 Wall Balls (20/14)

10 V Ups

5 Manmakers (30/20)

COOL DOWN

Hip Flexors

Quads

December 18, 2018

WARM UP 00:00-10:00

STABILIZER 10:00-15:00

EMOM3

:35 Forearm Plank Hold

12 Plank Shoulder Taps

STRENGTH 15:00-35:00

EMOM12

6/6 Weighted Lateral Box Step Ups (1DB 35/25)

8/8 Bicep Curls Max Weight

15 TRX Crunches (with control!)

METCON 35:00-55:00

4 RFT (16min cap)

15/12 Cal Row

30 Air Squats (to target)

15/15 MB Jump Lunges

COOL DOWN

Hip Flexors

Quads

December 17, 2018

WARM UP Coach Lead 00:00-10:00

STABILIZER 10:00-15:00

Tabata 8x:20/:10

Flutter Kicks

CONDITIONING 15:00-30:00

EMOM12

100 Single Unders/40 DU or :45 of DU practice

30 Band Pull Aparts in Wall Sit

METCON 30:00-55:00

20-15-10-15-20 (Cap 20min)

DB Snatch (35/25)

Burpees

Box Jumps

COOL DOWN

Quads

Forearms

December 16, 2018

WARM UP Coach Lead 00:00-10:00

STABILIZER 10:00-20:00

4x:30(cont.clock)

Scap Push Ups

Hollow Rocks

Forearm Plank

STRENGTH 20:00-35:00

EMOM12

15 Parallette Dips

15 Inverted TRX Rows

15 Russian Kettlebell Swings

METCON 35:00-55:00

4RFT (Cap 15)

10/10 DB SA Hang  Clean + SA Thruster (35/25)

20 Sit Ups

COOL DOWN

Hip Flexors

Shoulders

Chest

December 15, 2018

WARM UP Coach Lead 00:00-10:00

STABILIZER 10:00-20:00

AMRAP6

10 Diagonal Swimmers

10 Supermans

20 Plank Spider Crunch

STRENGTH 20:00-35:00

EMOM10

20/15 Push Ups

5 DB Front Squats + 5 Thrusters (max weight)

METCON 35:00-55:00

5RFT (CAP 15)

40 Mt Climbers

10 MB OH Lunges (20/14)

20 MB Rainbow Slams (20/14)

10 MB OH Lunges (20/14)

COOL DOWN

Chest

Shoulders

December 14, 2018

WARM UP 00:00-10:00

STABILIZER 10:00-25:00

4 x :40/:15

Side Plank Rope Slams*

DB Plank Drags

Scissor Kicks

*Hold 1 side rope with top arm and slam

CONDITIONING 25:00-45:00

4x :45/:15

Battle Rope Alternating Waves

DB Snatches (40/25)

Air Squats

METCON 45:00-55:00

4RFT (CAP 8)

10 Froggers

10 V Ups

COOL DOWN
Hip Flexors

Chest

December 13, 2018

WARM UP 00:00-10:00

STABILIZER 10:00-20:00

Alt Tabata 8x:20/:10

Hollow Hold

Bottom of a Push Up Hold

STRENGTH 20:00-35:00

EMOM10

6/10 Chin Ups (scale with band)

8/8 Bent Over Row (max weight)

METCON 35:00-55:00

Teams of 3

AMRAP15

Partner A: 9 Box Jumps

Partner B: 7/9 Cal Assault Bike

Partner C: Rest

COOL DOWN

Quads

SHoulders

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