21 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 Multi – Directional Lunge (per side)

5 banded Goblet Squats

down/back single Arm OH KB Walk (per side)

Weightlifting

Every 3:30 minutes for 14 minutes

8 Back Squat @ 70% of 1RM

Back Squat (8-8-8-8)

Metcon

Metcon (AMRAP – Reps)

11 Min AMRAP

5 Single Arm DB Hang Clean and Jerks (per side) 50/35 teens: 35/25

10 Burpee Box Jump Overs 24/20

10 Wallballs 20/14
80-85% effort

Accessory

3×30 sec plank

rest 30 sec between efforts

Plank (30 sec)

Mobility

Cool down – 5 min slow spin on bike/row/or walk after metcon

then

accumulate 2 minutes of each

Twisted half lizard pose

Twisted cross

Seated forward fold

19 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min of locomotion:

kick to handstand

duck walk

crab walk

horse walk

lizard walk

ostrich walk

Metcon

Metcon (Time)

“Rhodri”

In teams of 3

5 Rounds

33 Power Cleans 175/125

12 Tire Flips AHAP

400 meter Team Run

then

129 burpees

18 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds for movement quality

5 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Push Press (6-6-6-6)

Build to a heavy of set of 6 push press over 4 sets, leaving a couple reps in the tank on your heaviest set

Metcon

Metcon (AMRAP – Reps)

13 Minute Clock

1 Mile Run

With remaining time AMRAP of

3 Deadlifts @ 75% of Deadlift 1RM

5 Ring Dips

Mobility

Cool down – 5 min slow spin/row/walk

then

accumulate 2 min of the following:

Frog pose

Lizard pose

Recline twist pose

Single leg bow pose

17 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 half kneeling KB clean/press

12 pushups

25 double unders (or singles)

Weightlifting

Snatch Pull + Snatch (2+1)

Every 2 Minutes for 14 Minutes, complete:

2 Snatch Pull + 1 Snatch
75% of snatch 1RM

Metcon

Metcon (Time)

5 Rounds

12 Wallballs 20/14

9 Double KB Deadlifts 70/53

6 GHD Sit-Ups
10 min time cap – add 1 second for each remaining rep

Mobility

Cool Down – 5 min slow spin/row/walk

then

accumulate 2 min of each:

Twisted cross

Lizard pose

Seated straddle stretch

16 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

15 second single arm plank hold

8 scapula pullups

4 side lying t-spine rotations

then

2 rounds w/ empty barbell

5 muscle clean

5 strict press

5 power clean

5 push jerk

Weightlifting

Muscle Clean (3-3-3-3)

build to a heavy triple over 4 sets

Metcon

20 minute running clock

00:00 – 10:00

5 rounds

5 Thrusters 135/95 teens: 95/65

10 C2B Pull-Ups

Right into the following

10:00 – 20:00

5 Rounds

5 Single Arm DB Clean & Jerks 50/35 (per side) teens: 35/25

10 HSPU

Metcon (Time)

5 rounds

5 Thrusters 135/95 teens: 95/65

10 C2B Pull-Ups
rest remaining time

add 1 second for each remaining rep over time cap

Metcon (Time)

10:00 – 20:00

5 Rounds

5 Single Arm DB Clean & Jerks 50/35 (per side) teens: 35/25

10 HSPU
add 1 second for each remaining rep after timecap

Mobility

Cool Down – 5 min slow spin/row/walk

then

accumulate 2 min of each

Box shoulder stretch

Dragon pose

Seated side straddle stretch

15 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scap Push Ups

1 Minute Cat/Cow

8 Band Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Every 4 minutes for 12 minutes, complete:

10 Back Squats @ 60-65% of 1 RM

Back Squat (10-10-10)

Metcon

Metcon (Time)

3 Rounds

400 Meter Run

21 KB Swings @ 53/35lbs

12 Bar Facing Burpees

Mobility

Cool down – 5 min slow spin/row/walk

then

Thread the needle

Prayer stretch

Pigeon pose

14 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Goblet Squats

10m Single Arm OH KB Walk (per side)

8 scapula pullups

Gymnastics

3 Sets

30 seconds Max Effort Strict Pull-Ups

30 seconds Bent Knee Hollow Rock Hold

Rest 2 minutes

Strict Pull-ups

max effort strict pullups
score total reps of all 3 sets.

Hollow rock hold

Weightlifting

Muscle Snatch (3-3-3-3)

Build to a heavy 3 over 4 sets

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

6 sandbag slams 60/40

8 Toes to Bar

10 Cals on rower

Mobility

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

then

Twisted half lizard pose

Twisted cross

Seated forward fold

12 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10m bear crawl

10 KB swings

10m duck walk

5 side lying t-spine twist (per side)

Metcon

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here


11 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suit Case Deadlift (per side)

Weightlifting

Deadlift

15 minutes to build to a tough single for the day.

Deadlift (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

1 Power Clean 225/155 teens: 155/105

1 Round of Cindy

every time you complete a round you will add 1 power clean per round
1 round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

Mobility

Cool down – 3 min slow spin on bike/rower

then

Lying handcuffs – 15 reps

Recline twist pose

Single leg bow pose

10 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

15 seconds of mountain climbers

5 half kneeling KB clean/press (per side)

8 scapula pullups

15 second hanging knee hold (knees above hips)

Gymnastics

3 sets

Max Strict HSPU

Rest 1 minute between sets

Handstand Push-ups (max effort)

Weightlifting

Snatch – 15 minutes to build to tough single for the day.

Clean & Jerk – 15 minutes to build to tough single for the day.

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

Clean and Jerk (1-1-1-1-1)

Metcon

2k Row (Time)

Max Effort 2k Row

Mobility

Cool down – 400m walk

then

accumulate 2 min of each:

Twisted cross

Lizard pose