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

4.5 150 people love our classes

Privacy Policy

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg

June 29, 2019

W/U:00-10

30/15x3

Hollow Body Plank Holds

Candlestick to Pike Stretch

Down Dog Leg Lifts

30/15x4

Box Pike Walks

V-ups

Headstand Kip to plank

Hollow Rocks

EMOM 20

10 Handstand Shoulder Touches

8 SL Squat R

5-7 Ring Pull Ups

8 SL Squat L

June 23, 2019

W/U 00-10

30/15x5

Plow to leg lifts

Straight Arm Band Pull Down

30/15x5

Hollow Body Swings

Arch to Hollow on floor

30/15x5

Kipping Straight Leg leg Lifts

Alt. Cossack Squats

Push Ups

Candlestick rolls

June 15, 2019

W/U 00-10

EMOM 20

:40 sec double under practice

6 Push Ups+ 3 Pull Ups

EMOM 16

1 Rope Climb

8 alt Pistols

AMRAP 5

3 TTB

6 Hollow Body Rocks

3 Donkey Kicks

June 8, 2019

w/u :00-10

:30/:15x3

Down Dog Leg Lifts

Hang in hollow

Donkey Kicks

Candlestick Rolls

TABATA

Wall-facing Handstand Holds

Standing Pike Stretch

TABATA

Kick to Handstand/Holds

Hollow Holds

40/20x4

Headstand Kip to Planks/ Kipping Handstand Push Ups

Airborne Lunges

Box Pike Shoulder Touches

Strict TTB

June 1, 2019

W/U:00-10

40/20x4

False Grip Ring rows

Push Ups w/ 3 sec hold @ bottom

Band Pull Aparts

Hollow Extended Plank

30/15x4

Ring Support Holds

MB Hanging Knee Tucks

High Ring TTB

EMOM 12

3-5 Ring Dips

3 Pull Up Negatives (5 sec negative)

6 MP Plank Saws

May 26, 2019

W/U 00-10:00

40/20x3

Ankle Mobility R

Supine Leg Lifts

Ankle Mobility L

Hollow Body Band Pull Downs

30/15x2

Airborne Lunge R

Hang in Tuck or Pike

Airborne Lunge L

Kip Swings

40/20x3

SL Squat to plates R

Hanging Hollow Knee Tucks

SL Squat to Plates L

Kipping Straight Leg raises

May 18, 2019

W/U 00-10

:30/15x5

Ring Rows

Push Ups

:30/15x5

Pike Push Ups

Strict Pull Ups

:30/15x2

Handstand Holds

Hollow Body holds

Kip Swings

Arch hold on Floor

:30/:15x3

Handstand Push Ups

V-Ups

Kipping Pull Ups

Arch to hollow on Floor

Hollow Body Rocks

May 11, 2019

W/U:00-10

45/15x5

 double under practice

Wall Sit

Weighted Plank

EMOM16

1 Rope Climb

3 strict Handstand Push ups ( scale: negatives)

5/5 Airborn Lunges

7 TTB

AMRAP 5

9 air squats

7 V-ups

5 Push Ups

May 4, 2019

W/U: 00-10

:30/;15x4

Candlestick Roll to Hip Lift

False Grip Ring Rows

Box Support Holds

30/30x4

Low Ring Muscle Up Transitions ( foot elevated option)

High Ring Kipping Pull Ups

Bottom of Dip Hold on boxes

Hollow Band Pull Downs w/ feet elevated

EMOM10

9 Air Squats + 7 V-Ups + 5 Push Ups

April 27, 2019

w/u:00-10

Tabata

Kneeling Ankle Mobility

candlestick Rolls

Tabata

feet together squat w/ counterbalance

Pistols hold at rack

:40/:20x3

SL box Step up R

Single Leg Squat to Box R

Miniband SL Glute Bridge (R leg down)

Airborne Lunge R

Hollow Body Hold

SL box Step up L

Single Leg Squat to Box L

Miniband SL Glute Bridge (L leg down)

Airborne Lunge L

Supine Arch Hold

Please reload