31 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

10m lateral bear crawl

5 med ball cleans

30 second goblet hold with med ball

15 second dead hang

Weightlifting

Z-Press (3-3-3-3-3)

increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

1 Ring MU

10 KB Swing 53/35

Increase reps by 1/10 each round

Mobility

Accumulate 2 minutes of each:

downward dog

pigeon pose (per leg)

reclined twist pose

30 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work at low effort

then

3 Wall Walks

5 Strict Pull Ups

20 Seconds 6 inch Hold

then

banded hip/ankle mobility

-banded hip distraction

– banded ankle dorsiflexion

Weightlifting

Back Squat (10 min EMOM)

3 Back Squat @ 75% of 1RM

Metcon

3 rounds

3 min clock

30 sec max effort Calories Assault bike

then

with remaining time AMRAP:

12 snatches 95/65 teens: 65/45

10 bar facing burpees

rest 2 min

Metcon (Calories)

Assault bike

Metcon (AMRAP – Reps)

with remaining time AMRAP:

12 snatches 95/65 teens: 65/45

10 bar facing burpees

rest 2 min
if using empty bar or small plates, bar height must be same height as if regular plates are being used

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Pigeon pose

Seated side straddle stretch

Single leg forward fold

29 Jan ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

5 quadruped t-spine opener

10 PVC Pass thru

5 med ball clean to wall ball

10 PVC OHS

Then

2x through

W/ empty barbell

5 muscle clean from hip

5 front squat

5 strict press

Weightlifting

Power Clean (8 min emom)

8 min Emom

8 power cleans @ 80% of heaviest set from last week

Touch and go

Metcon

Metcon (AMRAP – Reps)

8 min amrap

Cal row 15/12

12 HSPU (open standards)

50 double unders
Make sure feet are in contact with the wall at the top with heels pointed up.

Mobility

Accumulate 2 minutes of each:

Lying handcuffs – 15 reps

Twisted cross

Supine twist

27 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m low bear crawl

8 talk kneeling bottom up KB press

10m duck walk

8 crab hip bridge

Metcon

Metcon (Time)

Buy in

2k assault bike (1k each)

3 rounds

30 deadlift 245/175. Teens 175/125

100 double unders

5 rope climbs

Cash out

1k row (500m each)
But in and cash out must be separated as written

Remaining reps may be partitioned as necessary

26 Jan ’18 Comp

Priority Crossfit – Competition

Warm-up

Warm-up (No Measure)

Use daily warm up

Weightlifting

Behind The Neck Jerk (5×1)

build to a heavy single

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Metcon (Distance)

20 min Assault bike @ 65-75% effort
work on box breathing

26 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

2 rounds

10ft Lateral Bear Crawl (per direction)

5 Scap Push Ups

10 Single Arm KB Swings (per side)

5 Scap Pull Ups

Metcon

Partner up and practice judging each other.

Metcon (AMRAP – Rounds and Reps)

Modified 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

16 front rack lunge 115/85 teens: 85/60

16 toes-to-bars

8 power cleans 115/85 teens: 85/60

Then, 2 rounds of:

16 front rack lunge 115/85 teens: 85/60

16 bar muscle-ups

8 power cleans 115/85 teens: 85/60
Alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Mobility

Accumulate 2 minutes of each:

Dragon pose

Prayer stretch

Single leg bow pose

Pigeon pose

25 Jan ’18

Priority Crossfit – CrossFit

Skill

Spend 15 minutes working on a movement you feel is a weakness. Look to work on different progressions

Weightlifting

Snatch From Blocks (8X2)

Snatch from blocks just below knee
Every 2 Minutes for 16 Minutes

2 Snatch from Blocks below the knee

Metcon

Metcon (No Measure)

Every 2 Minutes for 12 Minutes:

13 Cals on Rower

13 DB Push Press 50/35 teens: 35/25
no measure for todays wod….just get it done

24 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

2 rounds

10m bear crawl

8 kip swings

8 Front Squats w/ empty barbell, slow and controlled reps

20m Farmers Carry

Weightlifting

Overhead Squat (8×8)

Every 90 sec for 12 minutes complete 8 OHS

Increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Chest to Bar Pull Ups

10 Thrusters 95/65 teens: 65/45

Mobility

Accumulate two minutes of each:

Thread the needle

Pigeon pose

Box shoulder stretch

Seated straddle stretch

23 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 Sumo Stance Inch Worm pushups

5 Tall Kneeling Bottom-Ups KB Press (per side)

30 Seconds Nose to Wall Handstand Hold

Weightlifting

Deadlift (9-9-9-9-9)

Increase weight each set

rest 2 min between sets

touch and go, but no bouncing

Metcon

Metcon (Time)

3 rounds

7 power snatches 95/65 teens: 65/45

15 bar facing burpees

300m row
If using bike: 750m

bar height must be same height as if using rubber plates if empty bar or small plates are used

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Pigeon pose

Single leg forward fold

22 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 PVC OHS w 3 second hold at bottom

5 Single Arm Suitcase Deadlift (per side)

5 Half Kneeling Single Arm KB Clean + Press (per side)

Weightlifting

Power Clean (8×8)

Every 90 Seconds for 12 Minutes, complete

8 touch and go Power Clean

start light ~30-35% and increase weight each set. Last set should be 65-70%

These reps must be touch and go.

If you drop the bar or take your hands off the bar, then lower the weight

score heaviest set of power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

10 Burpee Box Jumps Overs 24/20

10 Wallballs 20/14
push to a relatively fast pace and keep moving.

break the reps up in such a way to get the most out of yourself

Mobility

Accumulate 2 minutes of each:

Seated Side Straddle Stretch

Supine Twist Pose