Month: October 2017

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

3 Sets

5 Bird Dogs (per side)

5 Scapula Pull Ups

Gymnastics

Strict Pull-ups (max)

max effort strict pullups
5 min to establish max unbroken set of strict pullups

compare to 27 Sep. If you modified then, do same modification today.

Metcon

Metcon (Time)

5 Rounds

250m Row

15 C2B Pullups

10 Thrusters 75/55 teens: 55/45

Rest 3 Minutes
Subtract rest from total time

Mobility

accumulate 2 minutes of each:

Pigeon pose

Twisted cross

Single leg saddle pose

Towel stretch

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

3 Sets

5-8 Half Kneeling Snatch Grip Strict Press

5-8 Single Arm KB OHS (light)

Weightlifting

Halting Snatch Grip Deadlift (15 min EMOM)

Minutes 1-3: 3 Position Halting Snatch Deadlift (1 inch above floor ,above the knee , hip) + Snatch from Hip @ 70%

Minutes 4-6: 2 Position Halting Snatch Deadlift (1inch from floor, above the knee) + Snatch from above the knee @ 75%

Minutes 7-9: Halting Snatch Deadlift (1inch from floor) + Snatch from 1 inch from the floor @ 80%

Minutes 10-15: 1 Snatch, build to tough single

3 second pause at each position

Metcon

Metcon (Time)

5 rounds

20 back squats @ 50% 1RM

5 power cleans 225/155 teens: 155/110

2 legless rope climbs

rest 2 minutes
subtract rest from total time

backsquats are from the floor

scale legless to regular rope climbs; 2nd scale is to do towel pullups – 3 per climb.

Mobility

accumulate 2 minutes of each:

twisted half lizard

box shoulder stretch

seated straddle stretch

supine twist

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

Then

3 rounds of

8 90/90 breath cycles

8 bottom up kb presses (per arm)

8 front foot elevated split squats (per leg)

Metcon

Metcon (Time)

“Meet the Girls” with a twist

With a partner complete:

“Fran”

4 rounds

15 thrusters 95/65 teens: 65/45

45 pull-ups

Bear crawl 4 lengths

“Isabel”

30 Power Snatches 135/95 teens: 95/65

Bear crawl 4 lengths

“Angie”

150 push-ups

200 wall ball sit-ups across a box 20/14 teens: 14/10

Bear crawl 4 lengths

“Karen”

150 wall balls 20/14 teens: 14/10

Bear crawl 4 lengths
30:00 time cap

Mobility

Accumulate 2 minutes of each

Lying handcuffs 15 reps

Supine twist

Pigeon pose

Lacrosse ball

– shoulders/traps while moving arms through range of motion

– high-glutes

Foam roll

-t-spine

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

5 90/90 breath cycles

10 sec dead hang

5 half kneeling kb bottom up press (per side) 16kb/10db

5 elevator pushups (1 sec pause @ halfway down, and full depth, then explode up)

Weightlifting

Jerk Complex (6x(1+1))

6 min EMOM

1 Push Jerk + 1 Jerk (Split) @ 70-75% of heaviest 2 from last week
If you did not complete the jerk cluster last week, use 95% of your 1RM, then take 70-75% of that number.

lift from the racks; pair up if needed

Metcon

Metcon (Time)

4 Rounds

March in place AHAP

Back rack

Overhead

Front Rack

Farmers Carry

Rest 2 min
26 steps per movement

THIS IS NOT A RACE!!!! Yes it’s for time, but move safely and efficiently.

Work at the heaviest weight you can manage for all 3 barbell movements.

Focus on tucking belly in and bracing your core

Subtract rest from score

Mobility

Accumulate 2 minutes of each:

towel stretch

downward dog

dragon pose

reclined twist pose

Priority Crossfit – CrossFit

Accessory

Movement work:

5 minute hip flow progression

5 minute T-spine flow progression

10 Min Locomotion

– 10 sec dead hang

– 10m ostrich walk

– 10 sec supinated dead hang (palms face you)

– 10m horse walk

– 10m sumo stance inch worms

– 10m duck walk

– 10m walking Cossack lunges

– 10m lizard walk

Breath work:

nasal breathing

5 sets: 5 second inhale / 5 second exhale

10 sets: 5 second inhale / 20 second hold / 5 second exhale

5 sets: 5 second inhale / 5 second exhale

Nasal breathing

10 sets:

3 second inhale in to belly / 3 second exhale from belly

3 second inhale to chest / 3 second exhale from chest

Strength Work:

3 Sets

30 Sec single leg glute bridge (per leg)

rest 30 seconds between legs/movements

10 RNT Reverse lunges w/ 15/10 lb dumbbells (per leg)

Mobility

Accumulate 2 min of each

lying handcuffs – 15 reps

pigeon pose

downward dog

seated forward fold

seated side straddle stretch

thread the needle

frog pose

lizard pose

reclined twist pose

single leg bow pose

toe squat

saddle pose

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

3 sets

30 second lacrosse ball smash on lats and shoulders

30 second prayer stretch w/ pvc

8 front squats w/ low weight

Weightlifting

Power Clean + Clean (1+1)

6 min EMOM

1 Power Clean + 1 Clean @ 70-75% of Clean (squat) 1RM
full squat on second clean

hold on to bar and touch/go if possible

Deficit Clean Grip Deadlift + Clean Pull (8-8-8)

2 Deficit Clean Grip Deadlifts + 1 Clean Pull @ 85% of Clean 1RM
85%

2″ deficit

use whichever lift is heavier (squat or power) to calculate lift percentage

same as snatch work – focus on mechanics of movement… If your back starts rounding or you can’t maintain proper form, drop weight until you can.

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

80 Wall Balls 20/14 teens: 14/10

40 Chest to Bar Pullups
scale to banded chest to bar PU

Mobility

accumulate 2 min of each:

recline twist pose

seated side straddle stretch

twisted cross

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

– work on breathing through nose only

then

2 sets

5 bird dogs (per side)

5 scapula pullups

5 90/90 breath cycles

Weightlifting

Front Squat (8-8-8)

3 x 8 @ 70% of 8RM

if you didn’t find your 8RM last week, find it today

**remember, we only score 1 set of lifts, not all of them

Metcon

Metcon (Time)

Cash in:

20 Deadlifts 295/205 Teens: 205/145

then:

3 Rounds

5 bar muscle ups

5 deficit HSPU 4″/3″ teens: 3″/2″

Cash out:

20 OH Lunge 135/95 teens: 95/65
score includes cash in/out work

OH lunges are stationary – work to keep torso vertical and not leaning forward – think about doing split squats

Mobility

Accumulate 2 min of each

pigeon pose

twisted cross

single leg saddle pose

half front split

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

then

2 rounds

5 Half kneeling snatch grip strict press

5 single arm KB overhead squat (light)

then

burgener warmup

Weightlifting

Power Snatch + Snatch (1+1)

6 Min EMOM

1 PS + 1 Snatch @ 70-75% of 1 RM
Full Squat on second snatch

Hang on to bar and touch/go if possible

Snatch Grip Deadlift + Pull (2+1)

3 sets

2 Deficit Snatch Grip Deadlift + 1 Snatch Pull @ 85% snatch 1RM

2″ deficit
use whichever lift is heavier 1RM (squat or power) for lift percentage

rest as needed between sets

focus on mechanics of movement and not solely how heavy you’re lifting. If your back is rounding, drop weight until you can maintain good form.

Metcon

Metcon (Time)

10 rounds

5 T2B

10 burpees

150m run
Rx – as written

Rx+ – w/ vest 20/14

Mobility

Accumulate 2 min of each:

twisted half lizard pose

box shoulder stretch

seated side straddle stretch

supine twist pose

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work at low effort

then 3 rounds

90/90 breathing with curl up

8 split squat (per side)

8 split stance good morning (per side)

5 worlds greatest stretch (per side)

Metcon

Metcon (Time)

In teams of 3:

4 rounds

1k row or 3k bike

90 double unders

60 hang power cleans 95/65 teens: 65/45

45 box jumps 24/20
partition reps any way you want

1 person works at a time

team may not start next movement until all reps for current movement are complete

Metcon (Time)

In teams of 3:

1k row or 3k bike

90 double unders

60 hang power cleans 95/65 teens: 65/45

45 box jumps 24/20
partition reps any way you want

1 person works at a time

team may not start next movement until all reps for current movement are complete

Mobility

accumulate 2 minutes of each

couch stretch (per leg)

single leg stretch (per leg)

reclined twist pose

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work low effort

– Nasal breathing only

2-3 Sets

5 90/90 breathing w/ Plate Pullover

5 Half Kneeling Snatch Grip Press (per side)

5 good morning

5 snatch balance

5 overhead squat

Weightlifting

Front Squat (8RM)

build up to eastablish 8RM front squat

Metcon

Metcon (Time)

5 Rounds

20/14 Cal Row teens: 14/10

1 Snatch @ 85% 1RM

Rest 2 Minutes
score is total time with rest subtracted

Mobility

accumulate 2 minutes of each:

foam roll

-lats/t-spine

lacrosse ball

– t-spine/pecs

twisted cross pose