7 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 90/90 breath cycles

5 side lying clam shell w/ 3 sec hold (per side)

5 Cossack Squat (per leg)

Weightlifting

Front Squat (8 min EMOM)

8 min EMOM

3 front squats @ 75%

Metcon

Metcon (Time)

4 rounds

4 squat cleans 205/145

5 bar muscle ups

40 double unders

Mobility

accumulate 2 min of each:

pigeon pose

twisted cross

single leg saddle pose

6 Nov

Priority Crossfit – CrossFit

Mobility

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

5 Y-Pullovers w/ Crossover Symmetry

5 half kneeling snatch grip press (per side)

3 OHS

3 good mornings

3 snatch balance

Weightlifting

Halting Snatch (10 min EMOM)

1 halting snatch from below knee
75-80% of snatch 1RM

3 sec pause just below knee

Full Squat

Metcon

Metcon (Time)

4 Rounds

15/12 cal row teens: 12/9

10 burpees over benches

5 HSPU

rest 2 min
subtract rest time from total time

Mobility

Accumulate 2 min of each:

box shoulder stretch

seated straddle stretch

supine twist

4 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

3 rounds

5 quadruped t-spine twist (per side)

10 pushups

10m walking lunge

5 bottom up KB strict press 16/10 (per side)

Metcon

Metcon (Time)

With a partner…

Move weight in as few rounds as possible. Perform 1 rep at a time of the following:

Power Clean

Shoulder to Overhead

Back Squat

Bench Press

adults – 25k/18k

teens – 18k/13k

Mobility

accumulate 2 min of each:

t-spine opener

frog pose

pigeon pose

3 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

3 Sets

8 Tall Kneeling Foam Roller Wall Slides

8 Half Kneeling KB Press

Weightlifting

Split Jerk (15 min EMOM)

15 Minute EMOM

Minute 1-3: Pause Dip + Push Jerk + Split Jerk hold in split for 3 seconds @ 70%

Minute 4-6: Pause Dip + Push Jerk + Split Jerk hold in split for 3 seconds @ 75%

Minute 7-9: Pause Dip + Split Jerk hold in split for 3 seconds @ 80%

Minute 10-15: Split Jerk hold in split for 3 seconds, build to tough single.

Metcon

Metcon (Time)

3 Rounds

1 Mile Airdyne

20 OH Lunges 155/105 teens: 105/75

20 Burpee Box Jump Overs 24/20

Mobility

Accumulate 2 min of each

lying handcuffs – 15 reps

downward dog

thread the needle

frog pose

2 Nov

Priority Crossfit – CrossFit

Accessory

Flow work

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

Breathing

Alt-Nasal Breathing:

5 sets of each

Left-Nasal @ 5 second inhale / 5 second exhale

Right-Nasal @ 5 second inhale / 5 second exhale

Normal Nasal Breathing:

10 sets of 7/30/7/X

7 second inhale

30 second hold

7 second exhale

X No hold

Position Work

Ido Squat Routine

Weightlifting

Snatch Pull (4x(1x1x1))

Tempo Snatch Pull to Mid-Thigh – 85-90% of Snatch 1RM
Rest 10 seconds between reps

Rest 2 minutes between sets

Clean Pull (4x(1x1x1))

Tempo Clean Pull to Mid-Thigh – 85-90% of Snatch 1RM
Rest 10 seconds between reps

Rest 2 minutes between sets

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

1 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

3 Sets

30 Second Lacrosse Ball Smash (lats and shoulders)

30 Second Prayer Stretch w/ PVC

5-8 Front Squats

Weightlifting

Clean (15 min EMOM)

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

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

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

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

Metcon

Metcon (Time)

21-15-9

OHS 135/95 teens: 95/65

Ring Dips

Mobility

accumulate 2 minutes of each:

Recline twist pose

Seated side straddle stretch

Lizard pose