11 Jan ’18

Priority Crossfit – CrossFit

Accessory

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Metcon

Metcon (3 Rounds for calories)

Intervals

5 Sets

1 Minute on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

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
Switch between bike and rower as desired

Weightlifting

Tall snatch + Drop snatch

4x(4+3)

each set includes 4 tall snatches plus 3 drop snatches

Tall snatch (4×4)

No dip to start

Start with light weight and increase – stay conservative and focus on good movement patterns

Drop Snatch (4x(4+3))

no dip to start

move directly in to drop snatches from tall snatches without dropping the bar

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