19 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10 Bird Dogs (per side)

6 Split Squats (per side)

10 Russian KB swings (moderate weight)

5 single arm KB front squat

Weightlifting

Bench Press (8-8-8+ max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Metcon

Every 2 min for 5 Rounds:

15 Second Max Effort Assault bike for Calories

10 Hang Power Cleans 115/80 Teens: 80/55

Assault Bike (Calories)

score total calories from all 5 rounds

Accessory

3 Sets

8 Double KB Swings

Rest 1 minute

8 Double KB Front Rack Split Squats (per side)

Rest 1 minute

Double Kettlebell Swings (8-8-8)

Kettlebell Front Rack Split Squat (8-8-8)

Mobility

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

then

Accumulate 2 min of each:

Lizard pose

Supine twist pose

Couch stretch

18 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula pullups

4 Side Lying T-Spine Roation (per side)

45 Second Single Arm Plank Hold (per side)

Gymnastics

10 min to practice rope climbing technique

Rope Climb (10 min)

Metcon

Metcon (Time)

5 Rounds

1 Legless Rope Climb

50 meter Barbell Carry on back 225/155 Teens: 155/115

10 DB Squat Cleans 50/35 teens: 35/25

Rest 90 seconds
20 min time cap

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon Pose

Seated side straddle stretch

17 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula Push Ups

8 KB Side Bends

8 Diamond Push Ups

200m jog

Weightlifting

Deadlift (8-8-8 + max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Rest 2 min between sets

Metcon

Metcon (No Measure)

15 Minute EMOM

Minute 1 – 15/12 Cals on Rower Teens: 12/10

Minute 2 – 12/10 Side to Side Ball Slams 20/14

Minute 3 – Rest

Mobility

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

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

Bretzel

16 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

30 seconds of single unders

4 multi-directional lunges (per side)

5 Goblet Squats w/ 3 sec pause in bottom

8 GHD situps

then

2 rounds w/ empty barbell

5 muscle snatch

5 hang power snatch

5 OHS

5 pull under snatch w/ 3 sec pause on last rep

Weightlifting

6 Minute EMOM

1 Snatch @ 75%

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

Metcon

Metcon (AMRAP – Reps)

2 Rounds

4 Minute AMRAP

5 OHS 115/80 Teens: 80/55

5 Bar Facing Burpees

5 T2B

Rest 90 seconds

4 Minute AMRAP:

5 Power C/J 115/80 Teens: 80/55

5 Box Jump overs @ 24/20

5 Wallballs 20/14

Walk/Rest 3 minutes, then repeat
Score total reps

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Dragon pose

14 July ’18

Priority Crossfit – CrossFit

Metcon

Metcon (Time)

400 meter Farmer Carry 53/35

100 Air Squats / Plank Hold

90 Pull-Ups / Superman Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts 225/155

400 meter Farmer Carry 53/35
Partners do the farmer carry together Each athlete carries two kettlebells. For the next five movements one partner works while the other partner holds. If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

13 Jul ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down/back walking

high knee karaoke

over the hurdle

knee to chest

figure 4

walking lunge

high knees

high knees with lean forward

butt-kickers

straight leg drill

Metcon

Metcon (Time)

3 rounds

1 mile run

1600m assault bike
40 min time cap

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each

Couch stretch

Thread the Needle

Lizard pose

12 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

3 Rounds

100m run

15 second Side Star Plank (per side)

Rest 20 seconds

20 Banded Scapula Face Pulls (Light Tension)

Rest 40 seconds

Gymnastics

10 min to establish max distance handstand walk

Handstand Walk (10 min)

Metcon

Metcon (Time)

3 Rounds

300 meter run

15 DB Snatches 50/35 Teens 35/20

5 Rope Climbs

Walk/Rest 4 minutes
25 min time cap

Metcon (Time)

3 Rounds

300 meter run

15 DB Snatches 50/35 Teens 35/20

5 Rope Climbs

Walk/Rest 4 minutes
25 min time cap

Mobility

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

then

Accumulate 2 min of each:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

11 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

4 Side Lying T-Spine Roation (per side)

15 Second Single Arm Plank Hold (per side)

30 sec minute pvc stretch (per side)

then

2 rounds with empty barbell

5 pull under cleans

10 front rack lunges

Gymnastics

10 min emom

5 T2B

Toes-To-Bar (10 min emom)

Metcon

Metcon (Time)

3 rounds

5 Hang Power Clean 155/105 Teens: 105/75

10 Front Rack Lunges

Rest 90 seconds

5 Shoulder to Overhead 155/105 Teens: 105/75

10 Front Rack Lunges

rest 2 minutes
16 min time cap

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

10 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

400m run

2 rounds of cindy w/ strict pullups

Weightlifting

Z-Press

8-8-8 + max effort

Z-Press (8-8-8 + max effort)

8 @ 65%

8 @ 70%

8 + max effort @ 75%

rest 2 min between sets

Metcon

15 min EMOM

Minute 1 – 150 meter Run

Minute 2 – 45 sec Max Effort Calories on Assault Bike

Minute 3 – Rest

Metcon (Calories)

15 min EMOM

Minute 1 – 150 meter Run

Minute 2 – 45 sec Max Effort Calories on Assault Bike

Minute 3 – Rest

Mobility

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

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

Bretzel

9 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 KB swings to eye level – moderate weight

30 seconds of jump rope (dubs or singles)

then

with an empty barbell

2 rounds

5 split squats (per side)

5 back squats w/ 10 sec hold on last rep

Weightlifting

Backsquat

8-8-8 + max effort

Back Squat (8-8-8+ max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

rest 2 min between sets

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 Minute AMRAP

25 KB Swings 70/53 teens: 53/35

500m Row

50 Double Unders

Rest 90 seconds

4 Minute AMRAP:

25 Wall Balls 20/14

500m Row

50 Double Unders

rest 3 min then start again
Each 100m of the row is a rep

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Towel stretch

Dragon pose