Priority Crossfit – CrossFit
Warm-up (No Measure)
5 min aerobic work at low effort
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)
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
March in place AHAP
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
Accumulate 2 minutes of each:
reclined twist pose