30 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min on bike or rower at easy pace

– increase pace each minute

5 rounds of “Cindy”

Metcon

Metcon (AMRAP – Reps)

4 Sets W/ Partner

On a 2 Minute Clock:

Sled push down and back 45lbs for men, empty for women

10 Alternating KB Snatches @ 53/35 lbs

10 Burpee Box Jumps @ 24/20 inches

Rest 2 minutes
One partner works at a time during each 2 minute segment

Prowler push counts for 1 rep if you start it, 2 if you complete it.

Mobility

accumulate two minutes of each

seated forward fold

pigeon pose

supine twist

29 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row at easy pace

– Nasal breathing only

2 rounds

8 dead bugs

8 psoas march

8 scapula pushups

8 kneeling hip hinge

Weightlifting

Push Jerk (1-1-1-1-1)

build to heavy single, then COMPLETE ALL REPS AT SAME WEIGHT

rest 12 seconds between each rep

re-rack bar during rest

Metcon

Metcon (Time)

3 Rounds

20/14 Cals Assault Bike teens: 14/10

5 Bar Muscle-Ups

3 Clean and Jerks @ 80% 1 RM

Rest 3 minutes
Score is total time with rest subtracted

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

lizard pose

frog pose

28 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m Bear Crawl

10m Spider-Man lunge

8 KB suitcase deadlift at moderate weight

200m run

Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 min to develop max set

Weightlifting

Clean (2-2-2-2-2-2-2-2)

Every 30 seconds for 4 minutes

2 Clean @ 70% of 1RM

Clean Grip Deadlift (8-8-8)

3 x 8 @ 70% of clean 1RM
rest 2 minutes between sets

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

5 Ring muscle ups

30 double unders

Mobility

accumulate 2 minutes of each:

reclined twist pose

toe squat

seated side straddle stretch

27 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row @ easy pace

then

2 rounds

8 quadruped t-spine twist

5 goblet squats – slow and controlled

8 scapula pulls

Skill

Strict Pull-ups (max effort)

max effort strict pullups
scale to smallest band that will allow you to do several unbroken strict pull-ups.

Record only unbroken reps. Once you come off the bar, you are done.

Weightlifting

Front Squat (8-8-8)

75% of 1RM

Rest 2 min between sets

Metcon

Metcon (Time)

500m Row

30 burpee box jump overs 24/20

20 OHS 95/65 teens: 65/45

Mobility

accumulate 2 minutes of each:

pigeon pose (per side)

thread the needle pose (per side)

single leg saddle pose (per side)

26 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes bike/run/row (your choice) @ easy pace

-Nasal breathing ONLY

2 rounds

8 wall press dead bug

8 half-kneeling snatch grip press

8 half kneeling overhead split squat

8 split stance good mornings

Weightlifting

Snatch (2-2-2-2-2-2-2-2)

Every 30 Seconds for 4 minutes:

2 Snatch
70% of 1RM

Full squat returning to the floor each time

Snatch Deadlift (8-8-8)

3×8 @ 70% of snatch 1RM
rest 2 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

90 Second AMRAP

3 deadlift 225/155 teens: 155/110

1 Power Clean 225/155 teens: 155/110

6 Hand Stand Pushup

rest 90 sec between amraps
all out sprint each round!!!

Mobility

Accumulate 2 minutes of each

box shoulder stretch

supine twist (per side)

twisted half lizard pose (per side)

25 Sep

Priority Crossfit – CrossFit

Warm-up

()

Warm-up (No Measure)

2 rounds

250m row

8 bottom up kb press

10 push-ups

15 walking lunges

15 sec deadhang

15 banded good mornings

Weightlifting

Shoulder Press (5-5-5-5-5)

75% across all sets

Rest 2 min between sets

Metcon

Metcon (Time)

4 rounds

6 deadlift 275/195 teens – 195/135

25/18 Cal Assault Bike teens – 18/14

3 min rest
Score will be total time with rest subtracted.

Mobility

2 min of each

Foam roll quads/hamstrings

Couch stretch

Seated straddle stretch

23 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes of the following sequence performed in 10m intervals

– low skip

– side to side shuffle

– carioca (side to side crossover)

– backwards skip

– duck walk

– horse walk

– handstand flip up

Metcon

Metcon (Time)

In a Team of Three

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Dumbbell Push Press (45/35 lb)
Completed in a circuit format. Athletes will have 1 minute to complete as many reps as possible before rotating to the next station. Athletes will continue to rotate until a total of 1776 reps have been completed per team. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

Teams may not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Mobility

Accumulate 2 min of each stretch

– Supine twist (per side)

– Pigeon pose (per leg)

– Hip bridge with arms behind back

22 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Min @ easy aerobic pace

100m/200m/400m run

10 kip swings

10 PVC pass throughs

5 muscle snatch – empty bar

start with 100m run, each round increase run distance

Weightlifting

Deadlift (4-4-4-4)

complete all reps at 80%

rest 2-3 minutes between sets

Metcon

Metcon (Time)

21-15-9

Squat Snatch 95/65 teens (65/45)

Chest to Bar Pull-ups

Mobility

T-Spine

– Reclined twist pose

– Lacrosse ball along spine

21 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min Assault bike or row

– start at an easy pace and increase every minute

2 rounds

10m walking toe touches

10m Sampson stretch

10 strict press w/ empty bar

Weightlifting

Clean and Jerk (2-2-2-2-2)

60-70-75-80-85%

Front Squat (5-5-5-5-5)

warm up to working weight. Complete all reps at 75% of 1 rm

Skill

3 rounds

75 Double Unders

rest 20 seconds

15 T2B

rest 20 seconds

5 ring dips w/ 3 second hold at top and bottom

Rest 2 minutes

Mobility

Ankles

– Banded air squat

– banded ankle dorsiflexion