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

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July 20, 2017

Warm-up: coaches choice 5-7 min

Stamina Conditioning: Teams of 3 

For Time:

55 Calorie Row

55 Wall Ball Shot 20/14 lb

55 Double KB Deadlifts 32/24 kg

55 Burpees

55 Calorie Row


Note: This is a relay workout. One person working at a time !!

July 19, 2017

Warm-up: coaches choice 5-7 min

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CoreWork: 3 rounds ( 9 min )

1 min hollow hold

1 min Ab sit-ups

1 min Leg raises

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Strength Conditioning- 6 rounds for max reps in 24 min

1 min Calorie Row

1 min Viper Thrusters ( HEAVY )

1 min Box Jumps

1 min Rest

July 18, 2017

Warm-up: Coaches choice 5-7 min

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CoreWork: AMRAP 10

20 Mb V-ups

40 Mb Russian twist 

60 Mt Climbers ( total )

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Stamina Conditioning:

AMRAP 20 

400m Run

21 Mb Cleans 20 / 14 lbs 

12 Burpees

July 17, 2017

Warm-up; Coaches choice 5-7 min

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Core: 3 rounds ( 9 min)

1 min mb v-up

1 min mb hollow hold

1 min mb russian twist

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Strength Circuit- :45 / :15 for 4 rounds (16 min )

TRX " Y " raise

KB SDHP

Rope Slams 

MB OH Lunges

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Stamina Conditioning: 

Coaches Choice

July 15, 2017

Warm-Up: Coaches choice 5-7 min

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CoreWork: AMRAP 6

10 Sit-ups

20 Bicycle crunches

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Stamina Conditioning: Teams of 2

AMRAP 20

P1- 400m Row ( TIME KEEPER )

P2- Max Jump rope ( score )

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Strength Conditioning- :45 / :15 for 4 rds

TRX tricep ext

Viper hammer curl to press

KB deadlifts

Plank up-down

July 15, 2017

Warm-up: Coaches choice 5-7 min

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CoreWork: 3 rounds

1 min hollow hold

1 min v-up

1 min arch hold

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Strength Conditioning- :45 / :15 for 4 rds

TRX Chest press

Band pull apart

KB one arm rows ( :23 sec each side )

Squat jump

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MetCon:

400m Run

30 KB Swings

30 Box jumps 

July 13, 2017

warm-up: Coaches choice 5-7 min

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CoreWork: 3 rounds ( 9 min )

1 min hollow hold rock

1 min mb v-ups

1 min mb russian twist

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Strength Circuit- :45 / :15 for 4 rounds ( 16 min )

TRX Low row to curl

Kb Sumo deadlift high pull

Resistant band strict shoulder press

Mt. Climbers

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Stamina conditioning:

3 rounds for time

50 Air squats 

50 Ab-mat sit-ups

50 Push-ups

July 9, 2017

Warm-up: Coaches choice 5-7 min

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CoreWork: 3 round

1 min plank hold

1 min v-ups

1 min mb russian twist

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Strength Circuit- :45 / :15 for 4 rounds

Box step ups w/ hop

Kb single leg deadlifts ( Alt )

Band Thrusters 

Plank up-down

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Stamina Conditioning:

8 rounds 

400m Run

400m Row

1 min rest 

July 8, 2017

Warm-up: Coaches choice 5-7 min

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CoreWork: AMRAP 5

10 V-up

20 Bicycle crunches

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Strength Circuit- :45 / :15 for 4 rounds (16 min )

TRX Chest press

KB One arm row ( switch at :25 seconds )

Band pull-aparts

Viper Strict press  ( heavy )

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Stamina Conditioning: 

4 rounds for time- ( 30 min cap )

400m Run w/ MB 

40 Mb overhead lunges ( total reps )

20 Box jump 

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