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

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December 28, 2017

MOBILITY

:30 front rack stretch on bar

10 Wall Facing Behind the Neck Plate Squats

10 90/90 rotations

5 Deadbugs/side


 

STRENGTH

4 RDS

8/leg 2DB SLDL

8 Press in Split

:30 sec anti rotation hold/side

12 Weighted Back Extensions

POWER

5RDS

5KB Cleans/arm

5 SIngle Leg Hops/side

2 Laps of Farmer’s carry (32/24)

5 Heavy Pause Wall Balls

December 26, 2017

3RDS

10 CS Cuban Presses

10e IYTW

5e Spiderman Stretch

5 Candlestick roll to straddle

STRENGTH

5x4 Muscle Snatches @ 35-45%

THEN

4x5

Snatch Grip Bent Over Row

&

Weighted Squat Jumps (use technique bar is preferred)

POWER

4RDS

10 Broad jumps

15 KB Swings

5 Knee Jumps

5 Plyo Push Ups

December 22, 2017

MOBILITY:

3RD

10 Dog Dog Push Ups

10 Reverse Lunges w/ Knee lift/ leg

10 Miniband Bird Dogs

10 Xband Walks/side

10 OH Band Pull Aparts

STRENGTH

5x4 Jerk Balance @ 55-65% of jerk

4x 8 BB Bulgarian SPlit Squats/ leg 35-45% of Back Squat

POWER

4 RDS

6 Lateral Box Jumps/Side

12 Kb Swings

8 Side Plank Band Rows/Side

8 MB Forward Shoulder Passes (split Stance)/ Side

December 18, 2017

MOBILITY:

3RDS

10 Crossover Symmetry Cuban Presses

10 GHD Back Extensions

10 Wall Facing OH Squats

10 Cossack Squats

10 PVC Prone Pull Downs

STRENGTH

4x5  Halting Deficit Snatch DL’s @ 80-95%

(of snatch off of 10kg plates, stopping in Power Position)

4x3 Muscle Snatches 35-45% of snatch

POWER

5 RDS

5  Depth Drop to box Jump

1 lap of stairs

5 Over the Shoulder MB Tosses

5 Pausing WB’s

December 15, 2017

MOBILITY

3 RDS

10 Foam Roller Lift Offs

12 Infinity Hovers

10 90/90  rotations/side

:30 BB front Squat Hold

STRENGTH

4RDS

5 Tall Cleans @ 45-50% of Clean

THEN…

5 SA KB Swing + 5 SA KB Clean/each side

10 Miniband Deadbugs



 

POWER

3RDS

5 MB Tuck Jumps

5 High Jumps

Then…

10 Stair repeats

December 11, 2017

MOBILITY

3RDS

5 CS OH Squats

5 Candlestick rolls

5e prone IYT’s

10 Foam Roller Back Extensions

STRENGTH

5x4 Snatch balance @ up to 75% of snatch

4x8 Double DB SLRDL/leg

4x8 Weighted Back Extensions

POWER

4 RDS

8 each 1/2K Lateral Medball Slams

10 Lateral Jumps over Platform

12 Battle rope Slams

December 7, 2017

MOBILITY

10 air Guitars/side

10 90/90 switches

10 IYT’s

10 Cossack Squats

POWER

5x 8 Cal Row

:40sec rest between

4 RDS

5 Seated Box Jumps

10 American KB Swings

20 Lateral Speed Steps

STRENGTH

Muscle Clean + Push Press

4x 3(1+1) @ up to 55% of C&J

GHD weighted Back Extensions

4x10 @ 10-20kg

December 4, 2017

MOBILITY

3RDS

10 each 3pt Hamstring Pulse

10 CS OH Squats

10 Bird dogs

10 Superman

STRENGTH

Press in Snatch

4x4 @ up to 40% of Snatch

Then...

Barbell RDL’s

4x5 @ 65% of DL

POWER

4 RDS

8 Lateral Over the Bench Hops

8 BSS Jumps/Leg

8 MB Chest passes in Lunge (use jerk stance)

8 V-Ups

November 29, 2017

MOBILITY: 3RDS

12 Infinity Hovers

:60 sec front squat Hold on wall

10 Wall Deadbugs

10 Xband Walks/side

STRENGTH

(superset)

Sott’s Press (from front rack)

5x3 @ up to 35% of snatch

Strict Pull Ups

4x5-10

*Core*-4 rds

12 standing antirotation presses/side

:45 sec Ring Tuck or Pike Hold

POWER: 4RDS

10 HEAVY KB Russian Swings

10 Sprinter Hops/Leg

5 Plyo Push Ups

10 MB Around the World Slams

November 27, 2017

MOBILITY: 3RDS

:30 banded ankle distractions/leg

10 CS Cuban Presses

10 Wall Facing OH Squats

10 BB Kang Squats

POWER

3 RDS

6 Single Leg Lateral Medball Slams/side

6 MB Sit Up & Toss

5x200m repeats

:45 sec rest between sets

STRENGTH

Muscle Snatch + OH Squat

4x (3+2) @ 45-55% of Snatch

Snatch Grip Bent Over Row

3x4 @ same weight

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