17 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

30 sec KB Armbar

8 KB Squat Snatch (per side)

Weightlifting

10 Minute EMOM:

Minute 1-5: Clean and Jerk x 2 reps @ 80%

Minute 6-10: Clean and Jerk x 1 rep @ 85%

Clean and Jerk

Metcon

Metcon (Time)

4 Rounds

400m Run

21 KB Swing 70/53

12 Push Press 155/105
20 min time cap

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

16 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

-8 Minute AMRAP:

1 minute Hip Hinge KB Hold

8 Single Leg Glute Airplanes (per side)

8 Loaded 90/90 Hip Switch

8 KB Sots Press @ light load

Weightlifting

Power Snatch

15 min to build to tough single for the day

Power Snatch

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP:

10 KB Walking Lunges 70/53 Teens: 53/35

200m Row

30 Double Unders

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Thread the needle pose

Pigeon pose

15 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP

8 Single Leg Box Step Up w/ Leg Lift (per side)

8 Banded Wall Slides

8 Press from Squat w DB (per side)

Gymnastics

5 Minute AMRAP:

Max Effort Toes 2 Bar

Rest 5 minutes then move to next AMRAP

5 Minute AMRAP:

Max Effort Ring Muscle Ups

Toes-To-Bar

Muscle-ups

Metcon

Metcon (Time)

1 Mile on Assault Bike

25 Burpees over the box 24/20
8 min time cap

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Supine twist pose

Twisted Cross

Hip Flexor Stretch

13 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 inchworm pushups

10 walking lunges with twist

15 glute bridges

20 double unders

Metcon

Metcon (Time)

Teams of 2

2500m Row

100 Power Cleans 135/95 Teens: 95/65

50 Synchro Bar facing burpees
25 min time cap

Partners may split work any way desired

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Twisted Cross

Frog pose

Couch Stretch

12 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Side Plank Clamshells (per side)

12 Bird Dogs

6 Split Squats (per side)

Accessory

3 Sets

8 Rotational Deadlift @ 25-30% of deadlift 1RM

Rest 1 minute

6 Curtsy Squat 50/35 Teens: 35/25

Rest 1 minute

Rotational Deadlift (8-8-8)

Curtsy Squat (6-6-6)

Metcon

Metcon (Calories)

5 Rounds

20 Second Max Effort Assault bike for Calories

Rest 2 minutes

During the 2 minutes rest complete

10 Double KB Swings 70/53 Teens: 53/35

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

Then

Accumulate 2 min of each:

Recline twist pose

Seated straddle stretch

Dragon Pose

11 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft bear crawl

5 single arm thrusters (per arm)

50 ft waiters carry + farmers carry

Weightlifting

Front Squat – 10 min to Build to 2RM for the day

then

2-2 @ 95% of 2RM

Front Squat (2 RM)

Front Squat (2-2)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP

300 meter Row

10 T2B

20 Double unders

10 HSPU

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

Then

Accumulate 2 min of each:

Lying Handcuffs – 15 reps

Frog pose

Reclined twist pose

10 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

30 sec Speed Skaters

30 sec single unders

5 Turkish Get Ups

5 Single Arm KB Squat @ light weight (per side)

Gymnastics

12 min EMOM

Min 1 – 4 Rope Pull Ups

Min 2 – 45 seconds Wall Sit

Min 3 – 30 seconds Chin over the bar hold

Min 4 – 4 Strict HSPU

Rope Pull-ups

Wall Sit

Chin Over Bar hold

Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

Every 2 minutes till failure:

8 Burpee Box Jump Overs 24/20

8 Hang Power Clean and Jerks @ 115/85

8 Thrusters @ 115/85
Teen Weight: 85/55

Goal is to maintain output, don’t come out to fast or slow, but enough time to rest and reset for the next round.

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

single leg forward fold

half front split

prayer stretch

9 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 good mornings

8 side lying clamshell w/ band (per side)

8 banded glute bridges

8 PVC snatch balance

Weightlifting

6 min EMOM

Hang Power Snatch + OHS w 1 second pause in bottom

1-1-1-1-1-1 @ 70-75% from last week

Hang Power Snatch (1-1-1-1-1-1)

Overhead Squat (1-1-1-1-1-1)

Metcon

Metcon (Time)

500 meter Row

2 Miles on assault bike

800 Meter Run
15 min time cap

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Downward dog

Thread the needle

Lizard pose

8 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

50 ft Quadruped Crawl

8 KB Cossack Squats + Single Arm Press @ light weight (per side)

8 Goblet Squats

Weightlifting

Back Squat

3-3-3-3 @ 75% of heaviest 2RM from last week

Back Squat (3-3-3-3)

Stay light, think speed out of the hole.

Metcon

Metcon (Time)

21-15-9

OHS 115/85

12-9-6

Cals on Assault Bike

9-6-3

Bar Muscle Ups
Teen Weight – 85/55

Time cap – 12 min

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

pigeon pose

seated side straddle stretch

box shoulder stretch

6 Oct ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 half kneeling KB clean/press

50 ft walking kick to handstand

8 PVC strict press

50 ft bear crawl

Metcon

Metcon (AMRAP – Reps)

14 min amrap

Hollow Rocks

Clean & Jerk 50% 1RM

HSPU
In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 min

2-4-6-8-10….

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

Then

Accumulate 2 min of each:

Box shoulder stretch

Pigeon pose

Twisted cross