3 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

then

2 Sets

5 Deadbugs (per side)

Rest 15 Seconds

5 Banded Hamstring Extensions (per side)

Rest 15 Seconds

5 Half Kneeling Bottoms-Up KB Press w/ LIGHT weight (per side)

then

2 minutes of banded front rack mobility

Weightlifting

5 Sets

3 Deadlift @ 2121 Tempo

Rest 15 seconds

Max Effort Kipping HSPU

Rest 2 minutes

Deadlift (3-3-3-3-3)

Increase weight each set, building to a 3RM for the day across 5 sets.

Tempo for the deadlifts is

2 Second eccentric (lowering)

1 Second pause @ bottom

2 Second concentric (pull)

1 Second pause @ top

STICK TO THE TEMPO!!

Handstand Push-ups (max)

Push the reps for the Handstand Push-ups

Each set must be unbroken. Once you come off the wall, you are done for that set.

Metcon

Metcon (3 Rounds for reps)

3 Minute AMRAP

12 Wall Balls 20/14lbs

8 Chest to Bar Pull-Ups

12 Box Jumps 24/20

Rest 2 Minutes

3 Minute AMRAP:

10 Front Squats 135/95 teens: 95/65

6 Bar Muscle Ups

10 Cals on Rower

Rest 2 Minutes

3 Minute AMRAP

12 Shoulder to Overhead 135/95 teens: 95/65

16 Alternating Pistols (8 per leg)

42 Double unders
maintain a sustainable pace throughout, then push the pace on the last amrap.

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Toe squat

Dragon pose

Box shoulder stretch

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