25 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m bear crawl

8 KB bottom up press

10m duck walk

8 kip swings

Metcon

Metcon (Time)

With a partner

50 Walking Lunges

40 Pull-Ups

100 Box Jumps 24/20

40 Double-Unders

50 Ring Dips

40 Knees-to-Elbows

60 Kettlebell Swings 70/53

60 Sit-Ups

40 Dumbbell Hang Squat Cleans 50/35

50 Back Extensions

60 Wall Ball Shots 20/14

6 Rope Climbs
One partner works at a time

23 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

5 PVC pass through

5 behind the neck strict press

5 good mornings

5 kip swings
Work hands closer together on pass throughs

Focus on active shoulder engagement on the kip swings

Metcon

Metcon (AMRAP – Reps)

CrossFit Games Open wod 18.1

20 amrap

8 T2B

10 DB Hang clean and jerk 50/35 teens and masters 55+ 35/20

14/12 cal row
Scaled options

Hanging knee raises – make sure knees are above parallel

22 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

8 scapula pushups

8 dead bugs – controlled movements for each rep

8 prone t-spine twist (per side)

5 inchworm pushups

Metcon

2k Row (Time)

Max Effort 2k Row

Weightlifting

Push Press (3-3-3-3-3)

work up to a moderate triple

rest as needed between sets

21 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch direction each round)

3 Ring Pull-Ups

5 empty Barbell Squat Cleans

25 ft Farmers Carry w/ moderate weight

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch direction each round)

3 Ring Pull-Ups

5 empty Barbell Squat Cleans

25 ft Farmers Carry w/ moderate weight

Weightlifting

Power Clean (1-1-1)

10 min to build to a moderately heavy power clean cluster w/ 1.1.1 rep scheme.

rest no more than 12 sec between single reps

Metcon

Metcon (Time)

For Time:

15-12-9

Cals on Rower

DB Snatch 50/35 teens: 35/25

Lateral Burpees over DB (Castro edition)
11 min time cap

Mobility

accumulate 2 minutes of each

pigeon

thread the needle

reclined twist pose

20 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work @ easy effort

then

5 Sumo Stance Inchworms

5 Tall Kneeling Bottom-Ups KB Press (per side)

30 Second Nose to Wall Handstand Hold

then

lacrosse ball shoulder/scapulae area – work shoulders through range of motion

Skill

Rope Climb (1-1-1-1-1-1)

Every 90 seconds complete 1 rope climb

can be legless or regular

Metcon

Metcon (Time)

3 Rounds

3 Thrusters 185/135

5 Box Jumps 30/24

7 Deadlifts 315/205

Mobility

accumulate 2 minutes of each:

lying handcuffs – 15 reps

twisted cross

box shoulder stretch

19 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch directions each round)

5 PVC OHS w 3 sec hold at bottom

5 Scap Pull Ups

Down/back double KB OH Walk

Weightlifting

Snatch (1-1-1-1-1-1-1-1)

8 min emom

1 snatch @ 75%

work on speed and timing

no misses

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

5 DB Power Cleans and Jerks 50/35 teens: 35/25

10 Toes 2 Bar

15 Wallballs 20/14 teens: 14/10

Mobility

accumulate 2 minutes of each

supine twist

seated forward fold

frog pose

17 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m bear crawl

8 bottom up KB press (per side)

10m duck walk

8 kip swings

Metcon

Metcon (AMRAP – Reps)

Two Parts (with a Partner)

(A) “Tunnel of Love,” For Time:

1000 meter Row (Partner 2 Jumps Rope*)

(B) “Roses are Red, Violets are Blue…So are Medicine Balls,”.

20 AMRAP

50 Partner Med Ball Russian Twists

40 Partner Med Ball Sit-Ups

30 Med ball clusters

20 Wall Ball Shots
For Part A, start the row and jump rope together and switch each 500 meters. If partner jumping rope breaks, rowing partner must put down the rower handle and both partners wait 15 seconds before resuming.

For Part B, use a single medicine ball throughout. For the Russian Twists, partners sit back-to-back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep. For partner sit-ups, sit facing each other. Partner must touch the ball on the ground behind their head, sit-up, then hand or pass the ball to their partner to complete one rep. For the med ball clusters and wall balls, alternate reps between partners.

16 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

5 Front Foot Elevated Split Squat w/ goblet hold

5 bottom up KB press (per side)

10m bear crawl

10m duck walk

Weightlifting

2 Position Snatch (3-3-3)

2 position snatch (knee/ground)

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

3 sec pause at each position

full squat

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Mobility

Accumulate 2 minutes of each:

Dragon pose

Box shoulder stretch

Frog pose

Twisted cross

15 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Spend 15-20 minutes working on a movement you feel is a weakness. Look to work on different progressions

Weightlifting

Front Squat (3-3-3-3-3-3)

6×3 @ 80% of 1RM

rest 2 min between sets

Metcon

Metcon (No Measure)

Every 3 Minutes for 15 Minutes

50ft Sled Push 135/95 teens: 95/65

10 Deadlifts 225/155 teens: 155/105

Mobility

Accumulate 2 minutes of each

Recline twist pose

Couch stretch

Thread the needle

14 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

50ft Double KB Front Rack Walk

8 KB Hip Hinge (on the last rep complete 20 second single leg hold per leg)

8 Suitcase Deadlifts

Metcon

Metcon (Time)

60/40 Cals on Rower teens: 40/30

50 Toes to Bar

40 Wallballs 20/14 teens: 14/10

30 HSPU

20 Bar Muscle Ups

Mobility

Accumulate 2 minutes of each

Recline twist pose

Couch stretch

Thread the needle