19 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

-Nasal breathing only

2 rounds

5 90/90 Breathing w/ Curl Up

5 KB Front Foot Elevated Split Squat 53/35 (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

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

every 30 sec for 3:30 complete 2 squat cleans @ 85% of 1RM

Jerk Cluster (1-1)

Build to heavy Jerk cluster of 1-1
add 10# from last week

rest 12 sec between lifts

re-rack bar during rest

split or push jerk is acceptable

Clean Grip Deadlift (10RM)

10 min to establish 10RM Clean Grip Deadlift
work up in sets of 5 or 6 until you are ready to attempt 10RM

Metcon

Metcon (AMRAP – Reps)

3 Rounds

30 Seconds Max Effort Muscle Ups

30 Seconds rest

30 Seconds Max Effort Wallballs 20/14 teens: 14/10

30 Seconds rest

30 Seconds Max Effort Deadlifts 225/155 teens: 155/105

30 Seconds rest

30 Seconds Max Effort Row (or bike) for Cals

Rest 1 minute

Mobility

accumulate 2 min for each:

Recline twist pose

Seated side straddle stretch

Twisted cross

18 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work

– Nasal breathing only

2 rounds

90/90 Breathing 5 full breath cycles

6 Glute Bridges w/ 3 second squeeze @ top

8 Squat Jumps

Weightlifting

Back Squat (8RM)

10 minutes to find 8RM Back squat

Work up in sets of 4 or 5 until ready to attempt 8RM.

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m Run

Max effort Thrusters 135/95 lbs teens: 95/65
Max effort thrusters after each run. Once the bar is dropped, complete a 400m run.

score is total thrusters

scale weight to 40% of front squat 1RM

Mobility

accumulate 2 minutes of each:

lying handcuffs – 15 reps

downward dog

toe squat

17 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic at low effort

-Nasal breathing only

2-3 Sets

90/90 Breathing – 5 full breath cycles.

5 Glute Bridges w/ 3 second squeeze at the top of each rep

5 KB Front Foot Elevated Split Squat 53/35 (per leg)

Gymnastics

Pull ups (5-5-4)

12 Minute EMOM

Minute 1: 5 Weighted Pull Ups

Minute 2: 5 Supinated Pull-Ups (palms face you)

Minute 3: 4 Bar Muscle-Ups, unbroken
Use a weight vest for weighted pull-ups… If no vest, do chest to bar pull-ups

All pull-ups are strict

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

30 Pull-Ups

30 Cals assault bike

Accessory

Single leg Glute Bridge Hold – 4×30 seconds (per leg)

Rest 30 seconds between legs

Mobility

Accumulate 2 min of each:

Pigeon pose

Thread the needle pose

Half front split

16 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

-Nasal breathing only

2 rounds

5-8 90/90 breathing

5 Half Kneeling Snatch Grip Press (per side)

3 good morning

3 overhead squat

3 snatch balance

Weightlifting

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

Every 30 seconds for 3:30 perform 2 snatches @ 85% 1RM

Full squat

Touch/go if you can

Snatch Grip Deadlift (10RM)

10 min to find 10RM

work up in sets of 5 or 6 until you are ready to attempt your 10RM. Do not do sets of 10 as you are building up.

Metcon

Metcon (AMRAP – Rounds)

EMOM until failure

5 Power Snatches 75/55 teens: 55/45

5 Toes 2 Bar

5 Burpee Box Jump Overs 24/20 inches
Perform 5 reps of each movement each minute until you cannot complete all 3 movements in the minute.

Score will be last full round completed

20 min cap

Mobility

Accumulate 2 min of each:

twisted half lizard pose

box shoulder stretch

seated forward fold

supine twist pose

14 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy pace

then

2 rounds

quadruped t-spine rotation

10m bear crawl

10m crab walk

8 scapula pulls

8 scapula pushups

Metcon

PICK YOUR POISON!!

Choose one metcon or the other.

Metcon (No Measure)

Navy SEAL Bud/s Test

**modified**

Max effort 2k row or 4k bike

10 min rest

2 min AMRAP pushups

2 min rest

2 min AMRAP situps

2 min rest

Max effort strict pull-ups

Rest 10 min

3k row or 6k bike

Rx = Bodyweight

Rx+ = weight vest 20/14
No official measure for this workout. This test is pass/fail for BUD/S. Track each movement individually in the notes.

**START AND FINISH WITH OPPOSITE MOVEMENTS!!!**

Metcon (Time)

With a partner:

100 cal row

90 double unders

80 pushups

70 deadlift 185/135 teens: 135/95

60 pullups

50 cal assault bike

50 cal assault bike

60 pullups

70 deadlift 185/135 teens: 135/95

80 pushups

90 double unders

100 cal row
One partner works at a time.

Partition reps any way you want.

Mobility

Foam roll

– lats/lumbar/t-spine

– hamstrings/quads

2 mins of each:

pigeon pose

single leg seated forward fold (per leg)

reclined twist pose

13 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

– Nasal breathing only

then

2 Sets

90/90 Breathing x 5 full inhales and exhales

4 Quadruped Extension-Rotation w/ Internal Rotation (per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat (1 second pause @ 1/4 squat, 1/2 squat, bottom of squat)

Weightlifting

Back Squat (8-8-8)

3×8 % 75% of 1 RM

warm up to 75% then complete all reps at that weight

rest 2 minutes between sets

Metcon

Metcon (Time)

3 Rounds

20 Burpee Box Jump Overs 24/20

16 Toes 2 Bar

1 Clean & Jerk 90% 1 RM

Rest 3 Minutes
score is total time with rest subtracted

Mobility

12 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

– Nasal breathing only

– increase rate each minute

then

2 rounds

8 Dead bugs

8 Psoas March

8 Scapula Push-Ups

8 Kneeling Hip Hinge

Metcon

Metcon (AMRAP – Reps)

3 Rounds

5 Double KB push press + 20m OH KB Walk + farmer’s carry – AHAP

Rest 30 seconds

Max effort Wide grip pull-ups

Rest 30 seconds

20 Second L-sit

Rest 90 seconds
Scoring Wide Grip pull-ups only

Weightlifting

Jerk (1-1-1)

Build to a tough Jerk cluster of 3 reps for the day
Add 10# from last week

Rest 12 Sec between reps

ball park 90% of 1RM

Mobility

Lacrosse ball

– scapulae/traps/pecs/forearms

– hip flexors/extensors

Foam roll

– lats

11 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work

– increase pace each minute

then

3 rounds

8 kneeling KB hip hinge

8 single arm KB deadlift (per arm)

Prayer Stretch w/ PVC – 5 full breath cycles

– deep inhale and exhale through nose

Weightlifting

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

Every 30 Seconds for 4 minutes

2 Clean @ 80% 1RM

Clean Grip Deadlift (8-8-8)

3 x 8 @ 80% of Clean 1RM
Rest 2 min between sets

Remember, this is a technique drill, not strength. Work on mechanics of movement rather than adding weight.

Metcon

Metcon (AMRAP – Reps)

4 Rounds

4 minute clock

10/8 Cals on rower teens: 8/6

with remaining time:

AMRAP:

10 Power Snatches 95/65 teens: 65/45

10 Box jump overs 24/20

rest 2 minutes
Rows do not count towards score. Score is comprised of total number of power snatches and box jump overs completed from all 4 rounds.

Mobility

Accumulate 2 minutes of each:

twisted cross

seated forward fold

frog pose

10 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy pace

then

2 rounds

5 Scapula Pull Ups

10 kip swings

8 bottom up KB press

5 Goblet Squat slow and controlled reps

Weightlifting

Front Squat (10-10-10)

Warm up to 70% of 1RM, then complete all sets at that weight.

Rest 2 min between sets

Metcon

Metcon (Time)

90 Double Unders

70 Wall Balls 20/14 teens 14/10

50 Deadlifts 135/95 teens 95/65

30 Burpee C2B Pull-Ups

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Thread the needle pose

Half front split

9 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work at easy pace (run, row, or bike)

– Nasal breathing only

3 Sets

8 Supine Wall Press from Deadbug (per side)

8 Half Kneeling Snatch Grip Press (per side)

5 Half Kneeling Overhead Split Squat (per side)

8 Split Stance Good Mornings (per side)

Weightlifting

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

Every 30 seconds for 4 minutes

2 snatch @ 80% 1RM

Snatch Grip Deadlift (8-8-8)

3×8 @ 80% of snatch 1RM

rest 2 min between sets

**reminder – this is a technique drill, not strength. Focus on mechanics of the movement and not adding weight

Metcon

Metcon (AMRAP – Reps)

6 Rounds

90 Seconds AMRAP:

8 power cleans 95/65 lbs teens: 65/45

8 HSPU

Rest 60 Seconds

Mobility

Accumulate 2 minutes of each:

box shoulder stretch

twisted half lizard pose

supine twist pose