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

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November 14, 2019

Starter 10min

Pistol Squat Mobility Practice

Sotts Press 3x3

Hollow Body Holds w Plate Hold Over Chest 3x20s

Main Course 20min

Back Squat 4x4

(2 warmup sets)

Dessert 10min AMRAP

SA swing x6

SA clean x3

SA push press x3

SA back lunge x6

Offset Racked March x(6)

November 13, 2019

Starter 15min

Gymnastics Bridge Skills

Arm Bar Practice

Hanging Hollow to Arch Practice

Main Course 15min

SA DB Bench Press 3x(8)

Suitcase KB Romanian DL 3x8

Hanging Hollow Body Hold 3x30s

Dessert 15min

Finisher 5 RFT

Pushup into Jumping Pullup x5

300m Row

Heavy DB Thruster x5

November 12, 2019

Starter 10min

TGU skills

Heavy KB swings 4x5

Main Course 20min

Bench Press 4x4

(2 warmup sets)

Dessert EMOM 9min

6 Split Squat e/side

45s Max Cal Bike

12 Gorilla Rows

November 11, 2019

Starter 10min

Pullover skills

Main Course 15min

Barbell hip thrust 4x10

DB Box step ups 4x(6)

Heavy farmer carries 4x30s

Dessert 15min

10-8-6-4-2

DB Renegade Rows + Push up

Cal Assault Bike

Hanging Leg Lifts

SLDL

November 10, 2019

Starter 10min

Pullup eccentric 3x5

Double KB sumo DL 3x5

Weighted plank 3x30s

Main Course 10min

Deadlift 4x4

(2 warmup sets)

Dessert 10min AMRAP

Partner 1: Double KB swing x8 &  Double KB clean x8

Partner 2: Low Plank Reaches

Partner 3: See-saw Press

November 6, 2019

Starter 10min

Handstand & Handstand Pushup Skills

Main Course 15min

Suitcase Staggered Deadlift 3x(8)

Barbell Hip Thrust 3x8

Weighted Planks 3x30s

Dessert 15min 3RFT

Row 750m

Handstand Hold 30s/Handstand Pushup x5

Airborne Lunge x(10)

November 5, 2019

Starter 10min

KB SA Swing/Clean/Snatch Skills

Main Course 20min

Deadlift 5x5

2 warmup sets

Dessert 10min AMRAP

Row 300m

Beast Hold 30s

Snatch Practice x(5)

Pushup x10

November 4, 2019

Starter 10min

Rope Climb skills

Main Course 15min

Front racked lunges 3x10

2 warmup sets

Dessert 15min EMOM

Bike 10/12 Cal

10 Candlestick to Pistol squat

Bike 10/12 Cal

Rope Climb Practice

Low Plank hold 45s

November 3, 2019

Starter 10min

Pullup 6min EMOM

Start with -2 of max and decrease by 1 each minute

Racked March 4x30s

Iso Lunge 2x(30s)

Main Course 20min

Back Squat 5x5

2 warmup sets

Dessert 10min

Trio you go/I go

3 double cleans/3 push press/30 racked marches

10 swings + 10 goblet lunges

Fast and loose

October 31, 2019

Starter 8min

Pullover Skills

Main Course 20min

Deadlift 4x6

Finisher 10min

4min Max Meter Row

1min Max Hang

2min Max Cal Bike

1min Max Hang

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