9 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 Deadbugs (per side)

Rest 15 Seconds

5 Banded Hamstring Extensions (per side)

Rest 15 Seconds

6 Half Kneeling Bottom-Up KB Press (per side)

then

2 minutes banded hip distraction

Weightlifting

5 Sets

8 Deadlift @ 70% of heaviest set of 3

Rest 15 seconds

Kipping HSPU @ 40% of reps of Max Effort Reps

Rest 2 minutes

Deadlift (8-8-8-8-8)

Handstand Push-ups (40% of max effort)

Metcon

Metcon (No Measure)

Every 2 Minutes for 12 Minutes

10 Power Snatches @ 95/65 lbs teens: 65/45

10 Bar Facing Burpees

Mobility

Supine twist pose

Toe squat

Dragon pose

Box shoulder stretch

8 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

5 bottom up KB press (per side)

Rest 15 Seconds

5 Side Lying Clam w T-Spine Rotation (per side)

Rest 15 Seconds

5 Quadruped Rock Back to Goblet Squat

then

banded ankle dorsiflexion mobility

Weightlifting

Clean and Jerk (10-8-6-4-2)

Touch and go

Rest 2 Minutes between sets

Increase weight each set

Choose weights that you can handle and cycle properly

Focus on cycling effeciently and finding a good fluid pace

Metcon

Metcon (Time)

1k Row

100 Wallballs 20/14 teens: 14/10

*Every time you break on the Wall balls, complete 50 double unders
15 min time cap

hold a sustainable pace.

come out slow then increase as time goes on, but don’t push any higher then 85% effort.

working on pacing.

Mobility

Seated forward fold

Seated side straddle stretch

Lizard pose

Prayer stretch

6 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

-box breathing technique

then

5 half kneeling bottom up KB presses w/ light weight (per side)

5 bear crab rolls

5 prone T-spine twist (per side)

10 sec dead hang

then

2 minutes banded shoulder distraction

Metcon

Metcon (Time)

“Panic Breathing”

For Time (with a Partner)

500-400-300-200-100 meter Row (x2)

Partner Kettlebell Rack Hold 53/35 teens: 35/25
5 Burpee penalty for each drop of kettlebells

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

prayer stretch

thread the needle

pigeon pose

5 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 Sets

25 ft Low Bear Crawl

Rest 15 seconds

5 Half Kneeling Single Arm Arnold Press (per side) – LIGHT weight!!

Rest 15 seconds

8 Psoas March w/ Band (per side)

Metcon

Metcon (Time)

26 Power Cleans 95/65 teens: 65/45

100 Double Unders

(Break or Trip: 5 Burpees)

100 Kettlebell Swings 35/25 teens: 25/16

(Break: 1 Wall Climb)

26 Power Snatch 95/65 teens: 65/45
Penalty for breaking or tripping on the double-unders is 5 Burpees.

Penalty for breaking on the kettlebell swings is 1 Wall Climb.

Bio:

This Firefighter Hero WOD is dedicated to Dana Hannon, FDNY, Engine 26, who was killed on September 11, 2001.

Hannon now is one of six firefighters from Engine Co. 26, midtown Manhattan, missing in the World Trade Center disaster. He last was seen on the fifth floor of Tower One.

Hannon’s first job in New York was with Ladder Co. 34 in Washington Heights, but after a year there, he rotated to Engine Co. 26.

Recently, Hannon had been lecturing as part of the Fire Department Instructors Conference. “He was always taking classes at the Bergen County Fire Academy. His appetite for learning about firematics was insatiable,” his sister said. “He was born to be a fireman. I know that. But it doesn’t make this any easier.” Beside his father, sister and fiancee, Hannon is survived by his mother, Gaye.


Mobility

Accumulate 2 minutes of each:

Twisted cross

Single leg bow pose

Twisted half lizard pose

4 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:

6 Sets

45 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

5 Sets

60 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

4 Sets

75 Seconds on @ moderate effort

30 Seconds slow spin

Weightlifting

Clean (1-1-1)

Every 90 Seconds for 9 Minutes Complete

Clean x 1-1-1

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

Start @ 65% of 1RM and increase weight every set

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Seated straddle stretch

Thread the needle

banded hip distraction

banded shoulder distraction

foam roller

– hamstrings/lats/t-spine

lacrosse ball

– hips/scapulae/traps

If working mobility, make sure to work through entire ROM

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

2 Jan 18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 bottom up KB press w/ light weight (nothing over 16 lbs)

Rest 15 Seconds

5 Side Lying Clam w T-Spine Rotation (per side)

Rest 15 Seconds

5 Quadruped Rock Back to Goblet Squat

then

2 minutes of banded ankle dorsiflexion mobility work

Weightlifting

Snatch (1-1-1)

Snatch clusters

Every 90 Seconds for 9 Minutes Complete a

Snatch x 1-1-1 rep scheme

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

Start @ 65% of 1RM and increase weight every set

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP @ 80-85% effort:

8 Thrusters @ 115/80 teens: 80/55

8 Toes to Bar

8 Bar Facing Burpees
The goal is to hold a sustainable pace throughout

Start slower than you normally would and increase the pace as time goes on, but don’t push any harder than 85% of your work capacity.

Work on pacing and fluid transitions. Recover on the move

Mobility

accumulate 2 minutes of each in 30 second intervals:

Seated forward fold

Seated side straddle stretch

Lizard pose

Prayer stretch