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

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January 27, 2020

Starter 10min

Clean/Jerk/FS mobility

Main Course 20min

Clean & Jerk & Front Squat Technique

12min EMOM

1 Clean & 2 Jerk

2 Clean & 2 Front Squats

Dessert 10min AMRAP

Bike 10/12Cal

Pushup 6/10

Candlestick Jumps 10

Hollow Body Rock 10

January 23, 2020

Starter 10min

Tall Kneeling Banded Lat pulldowns 3x10

KB Goblet Clean 3x8

KB Goblet Push Press 3x6

Hanging Hollow Body Hold 3x20s

Main Course 20min

Squat 5x5 (+2 warmup sets. Add 5lbs/5% to last week)

Dessert 12min EMOM

45s Max M Row

45s Max Pullups

45s Bear Crawl

January 22, 2020

Starter 10min

Clean/Jerk/FS mobility

Main Course 20min

Clean & Jerk & Front Squat Technique

12min EMOM

3 Cleans & 1 Jerk

1 Clean & 5 Front Squats

Dessert 10min AMRAP

Bike 10/12Cal

Pushup 6/10

Candlestick Jumps 10

Hollow Body Rock 10

January 21, 2020

Starter 10min

U to Y 3x8

Row 3x 250m

Supine 90/90 Pelvic Reach 3x5 breaths

Main Course 20min

Bench Press 5x5 (+2 warmup sets. Add 5lbs or 5% to last week)

Dessert 10min 3RFT

DB Box step ups x30

Pullups x5

SA swing x10

January 20, 2020

Starter 10min 3RFT

Hanging Shoulder Shrugs x8

Glute Bridge DB Chest Press x8

DB Box Step Ups x 8 e/

Main Course 20min

Heavy Racked Reverse Lunges 4x(8) (stay on one side for 8 before switching)

Strict Hanging Leg Raises 5x5

Dessert: 4min Partner Timed Couplets

Partner A: Rope Climb until Partner B finishes 200m row

Partner A: Candlestick to Pistol until Partner B finishes 8 Cal Bike

January 19, 2020

Starter 10min

KB RDL 3x8

Low Plank 3x20s

Heavy Swing 3x8

Low Plank Rotations 3x10

Main Course 20min

Deadlift 5x5 (+2 warmup sets. Add 5lbs/5% to last week)

Dessert 10min AMRAP

Broad Jump x8

TTB x6

Bike Cal x8/10

Seesaw Press x12

January 16, 2020

Starter 10min

PVC Cuban Press 3x8

Side Plank DB Press 3x(4)

SL Hip Thrusts off bench 3x(12)

Main Course 20min

Bench Press 5x5 (+2 warmup sets. Add 5lbs or 5% to last week)

Dessert 10min Decreasing Rep Ladder

TTB x10, 8, 6, 4, 2

Bike Cal x10,8,6,4,2

Inverted Ring Rows x10, 8, 6, 4, 2

Ball Slam x10, 8, 6, 4, 2

January 15, 2020

Starter 10min 3RFT

Hanging Shoulder Shrugs x8

Glute Bridge DB Chest Press x8

DB Box Step Ups x 8 e/

Main Course 20min

Heavy Racked Reverse Lunges 4x(8) (stay on one side for 8 before switching)

Strict Hanging Leg Raises 5x5

Dessert: 4min Partner Timed Couplets

Partner A: Rope Climb until Partner B finishes 200m row

Partner A: Candlestick to Pistol until Partner B finishes 8 Cal Bike

January 14, 2020

Starter 10min

Farmers Deadlift and Carry 3x5 + 20s

Low Plank Reaches 3x10

Row 3x60sec

Main Course 20min

Deadlift 5x5 (+2 warmup sets. Add 5lbs/5% to last week)

Dessert 10min AMRAP

DB Snatch x(5)

Jump Rope x40

Pushup x5/8

Bike 8/10 Cal

January 13, 2020

Starter 10min

MB OH Squat 3x8

Tempo Push Up 3x5 (4:2:1)

SL DB Glute Bridge 3x(12)

Main Course 20min

Heavy Split Squat 3x(8)

Pullup 3x (Decreasing Ladder from Max: Max, -1, -2)

Narrow Squat Hold w Pistol extensions 3x(5)

Banded Marching Sprints 3x20s

Desert 8min AMRAP

Handstand Shouder Taps x6

Hanging Hollow Body 20s

SA swing x9

SA Clean x6

SA Push Press x3

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