15 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

Nasal breathing only

then

2 Rounds

5 Deadbug Wall Press (per side)

5 Scap Push Ups

5 Banded Good Mornings

5 Broad Jumps

Weightlifting

Back Squat (3-3-3)

Back Squat @ light weight
Nothing over 70%

Strict Press (4-4-4)

4×3 @ light weight
nothing over 70%

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

5 Ring muscle ups

30 double unders
compare to 28 Sep

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Toe squats

Box shoulder stretch

Seated straddle stretch

14 Dec

Priority Crossfit – CrossFit

Accessory

Movement Flow Day

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression 1

5 Minute T-Spine Flow Progression 1

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Down Regualtion Breathing

Alt-Nasal Breathing:

5 sets of each

Left-Nasal @ 5 second inhale / 5 second exhale

Right-Nasal @ 5 second inhale / 5 second exhale

Normal Nasal Breathing:

10 sets of 7/30/7/X

7 second inhale

30 second hold

7 second exhale

X No hold

13 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

then

2 Rounds

5 90/90 Breathing w/ Hip Lift

5 Front Foot Elevated split squat w/ Single Arm KB Front Rack Hold (per side)

30 Second Prayer Stetch w/PVC

Weightlifting

Halting Clean Deadlift (2-2-2)

Every 2 Minutes for 8 Minutes Complete

2 Position Halting Clean Deadlift @ 1inch off floor & below the knee @ 80% of clean 1RM

High Hang Clean (3-3-3-3)

Every 2 Minutes for 8 Minutes Complete

3 Hi-Hang Cleans @ 65% of 1RM Clean 1RM

Metcon

Metcon (Calories)

Assault Bike
Enter total Cals from all rounds combined

Metcon (AMRAP – Reps)

4 Rounds

3 Minute Clock

10 Seconds AB Max Effort Cals

With remaining time AMRAP of

8 Wallballs 20/14 teens: 14/10

24 Double Unders

Rest 2:30
Assault Bike doesn’t count toward AMRAP score

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Toe squat

Box shoulder stretch

Seated straddle stretch

12 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

8 90/90 Breathing w/ Pullover

8 Quadruped Rock Back to Bottom of Squat

8 Tall Kneeling Wall Slides

4 Scap Pull Ups

4 Goblet Squat w/ slow and controlled reps

Weightlifting

Front Squat (3-3-3)

3×3 @ light weight
nothing over 70%

rest as needed between sets

Snatch Balance (3-3-3-3)

Every 2 Minutes for 8 Minutes complete

3 Snatch Balance @ 75% of Snatch 1RM Snatch
from rack

Metcon

Metcon (Time)

500m Row

30 Burpee Box Jump Overs 24/20 inches

20 OHS 95/65 teens: 65/45
9 min time cap

Compare to 27 Sep

Mobility

Accumulate 2 minutes of each:

Prayer stretch

Twisted half lizard pose

Seated forward fold

11 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

8 Deadbug Wall Press (per side)

8 Half Kneeling Snatch Grip Press (per side)

8 Half Kneeling OHS (per side)

8 Staggered Stance Good Morning (per side)

Weightlifting

Halting Snatch Deadlift (2-2-2-2)

Every 2 Minutes for 8 Minutes Complete

2 Pos Halting Snatch Deadlift @ 1in off floor & below the knee @ 80% of snatch 1RM

High Hang Snatch (3-3-3-3)

Every 2 Minutes for 8 Minutes Complete

3 Hi-Hang Snatches @ 65% of 1RM Snatch 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

90 Seconds AMRAP:

3 Deadlifts @ 225/155 teens: 155/110

1 Power Clean @ 225/155 teens: 155/110

6 HSPU

Rest 90 seconds
Compare to 26 Sep

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Box shoulder stretch

Seated forward fold

Supine twist pose

9 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m walking worlds greatest stretch

5 goblet squats slow and controlled reps

5 bear crab rolls

10m duck walk

5 PVC strict press

5 PVC OHS

Metcon

Metcon (Time)

With a partner:

3 mile Assault Bike

10 rope climbs

2k Row

50 man makers 35/25 teens 25/15

300 double unders

50 Curtis P 95/65 teens 65/45
Split reps any way desired

8 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Min aerobic work at low effort

then

2 rounds of

5 reps of each movement other than row

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

Min 1 – 50 sec max cals on rower

Min 2 – 50 sec max kb thrusters 53/35 teens: 35/25

Min 3 – 50 sec max burpee box jump overs 30/24

Min 4 – 50 sec max lateral sandbag throws

Min 5 – 50 sec max ring dips

Min 6 – rest

7 Dec

Priority Crossfit – CrossFit

Accessory

Movement Flow Day

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Down Regualtion Breathing

Alt-Nasal Breathing:

5 sets of each

Left-Nasal @ 5 second inhale / 5 second exhale

Right-Nasal @ 5 second inhale / 5 second exhale

Normal Nasal Breathing:

10 sets of 7/30/7/X

7 second inhale

30 second hold

7 second exhale

X No hold

Weightlifting

Snatch Pull + Snatch (14 min EMOM)

Every 2 Minutes for 14 Minutes

1 Snatch Pull + Snatch
Start at 70% of Snatch 1RM and increase each set

6 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

2 Sets

5 90/90 Breath cycles w/ Curl Up

8 Tall Kneeling KB Hip Hinge

8 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Clean/Jerk Complex (12 min EMOM)

Every 2 Minutes for 12 Minutes

1 Clean Pull + 1 Clean + 1 Jerk
Start at 70% C/J 1RM and increase every set

full squat

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 Minute Clock

10/8 Calorie Row teens: 8/6

With Remaining Time AMRAP:

8 DB Power Cleans 50/35 teens: 35/25

4 HSPU

2 Muscle Ups

Rest 2:30
Row doesn’t count toward score

Mobility

Accumulate 2 min per side

Seated straddle stretch

Seated side straddle stretch

Thread the needle

Pigeon pose

4 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

8 Deadbug Wall Press (per side)

8 Half Kneeling Snatch Grip Press (per side)

8 Half Kneeling OHS (per side)

8 Staggered Stance Good Morning (per side)

Weightlifting

Snatch Balance + OHS (12 min EMOM)

Every 2 min for 12 min

1 snatch balance plus 1 OHS
Start at 50% 1RM snatch and increase every round.

work on speed under the bar

Metcon

Metcon (AMRAP – Reps)

4 Rounds

90 Second AMRAP

3 Hang Squat Snatches 135/95 teens: 95/65

6 GHD Sit-Ups

Rest 90 Seconds

Mobility

Accumulate 2 min of each:

Recline twist pose

Prayer stretch

Twisted half lizard pose

Seated forward fold