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

20 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

10m low bear crawl

5 turkish getups

10m duck walk

5 prone t-spine twist

Metcon

Metcon (AMRAP – Reps)

“Sibling #9”

In memory of Shane Jensen

27 Min AMRAP with a partner

3 min at each station

Cal Row

KB Swings 53/35 teens: 35/25

Med ball situps 20/14 teens: 14/10

Box jumps 24/20

Thrusters 95/65 teens:65/45

Pullups

Pushups

Wall ball bear hug jumping air squats

Power cleans 95/65 teens: 65/45
record total reps for entire workout

1 partner works at a time

partition reps as necessary

19 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

10ft Lateral Bear Crawl (per direction)

5 Scapula Push Ups

10 Single Arm KB Swings (per side)

5 Scapula Pull Ups

Weightlifting

Jerk Complex (3 PJ+ 2 SJ) (10 EMOM)

Increase weight every 2 minutes, building to a heavy complex for the day

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP

30 Hang DB Squat Clean Thrusters 50/35 teens: 35/25

30 Chest 2 Bar Pull Ups

30 HSPU (Open Standard)
this is a sprint. Light the fuse and let yourself go.

Mobility

Accumulate 2 minutes of each:

seated side straddle stretch

box shoulder stretch

towel stretch

18 Jan ’18

Priority Crossfit – CrossFit

Gymnastics

Handstand Walk (max effort)

spend 15 minutes practicing hand stand walking. Use this time to try different progressions.

record longest unbroken walk or number of steps with progressions

Weightlifting

Turkish Get Up (10)

alternate hands each rep

this is not for time. Perform slow and controlled reps, focusing on movement patterns.

rest as needed between reps

Metcon

Metcon (3 Rounds for calories)

Airdyne or Row Intervals:

4 Sets

75 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

3 Sets

90 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

2 Sets

2 Minutes on @ moderate effort

30 Seconds slow spin

17 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort:

then

2 rounds

8 Toes to Bar

5 quadruped t-spine opener

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

25 ft Farmers Carry

then

2 min banded hip distraction

Weightlifting

Clean (1-1)

Every 90 Seconds for 9 Minutes Complete

Clean cluster @ 1-1

Rest no more than 8 seconds between singles in a cluster set

Start @ 70% of 1RM and increase weight every set

Full squat

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
teen weight 100/70

Mobility

accumulate 2 minutes of each:

seated forward fold

lying handcuffs – 15 reps

prayer stretch

lacrosse ball:

– pecs/forearms/triceps

16 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort:

then

2 rounds

5 Sumo Stance Inch Worms

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

30 Seconds Nose to Wall Handstand Hold

5 prone t-spine twist (per arm)

then

2 min banded ankle dorsiflexion mobility

Weightlifting

Overhead Squat (5-5-5-5-5)

Increase weight each set

start at about 65%

rest 2 min between sets

Metcon

Metcon (Time)

10 Rounds

10 Deadlifts @ 135/95 teens: 95/65

10 Burpee Box Jump Overs @ 24/20
16 min time cap

add 1 second for each remaining rep

Mobility

accumulate 2 minutes of each:

reclined twist pose

dragon pose

lacrosse ball:

high glutes/shoulders and scapulae

15 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

5 PVC pass-thru

5 OHS w/ PVC

5 single arm KB suitcase deadlift

5 half kneeling single arm KB clean/press

then

burgener warm-up

Weightlifting

Every 90 Seconds for 9 Minutes Complete

Snatch @ 1-1

Snatch (1-1)

Rest no more than 8 seconds between singles in a cluster set

Start @ 70% of 1RM and increase weight every set

Full Squat

Metcon

pace yourself through these 2 wods. Push to about 90% of your capacity, but no further. Rest 3 minutes after wod 1, then begin wod 2.

Metcon (AMRAP – Reps)

7 Minute AMRAP:

9 DB Snatches 50/35 teens: 35/25

9 Toes to Bar
3 min rest, then in to wod 2

Metcon (AMRAP – Reps)

7 Minute AMRAP:

9 Double DB Power Cleans 50/35 teens: 35/25

9 Bar Muscle Ups

Mobility

Accumulate two minutes of each:

pigeon pose

downward dog

prayer stretch

twisted cross

13 Jan ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

Then

10m walking lunge

10m bearcrawl

10 kip swings

8 tall kneeling bottom up kb press

Then

2 min barbell shoulder smash

Metcon (AMRAP – Reps)

“Tag, You’re It!”

20 Min AMRAP

500m Row

10 pull-ups

10 T2B

10 OH Walking Lunge 45/35 teens: 35/25
Partner A runs 500 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A returns from the run, partners tag and switch places.

12 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

10m Low Bear Crawl

Rest 15 seconds

5 Half Kneeling Single Arm Arnold Press (per side)

Rest 15 seconds

5 Psoas March w/ Band (per side)

Gymnastics

15 Minute EMOM

Minute 1: 20 Seconds chin over bar hold

Minute 2: 20 Seconds L-Sit Hold

Minute 3: 20 Seconds Nose to Wall Handstand Hold

Minute 4: 10 Seconds Top of Ring Hold + 10 sec Bottom of Ring Hold

Minute 5: 20 Seconds Hollow Rock Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 Burpee Box Jump Overs 24/20

10 OHS 115/80 teens: 80/55

8 Bar Muscle-Ups

Mobility

Twisted cross (per side)

Twisted half lizard pose (per side)

Pigeon pose (per side)