16 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

5 Front Foot Elevated Split Squat w/ goblet hold

5 bottom up KB press (per side)

10m bear crawl

10m duck walk

Weightlifting

2 Position Snatch (3-3-3)

2 position snatch (knee/ground)

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

3 sec pause at each position

full squat

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Mobility

Accumulate 2 minutes of each:

Dragon pose

Box shoulder stretch

Frog pose

Twisted cross

15 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Spend 15-20 minutes working on a movement you feel is a weakness. Look to work on different progressions

Weightlifting

Front Squat (3-3-3-3-3-3)

6×3 @ 80% of 1RM

rest 2 min between sets

Metcon

Metcon (No Measure)

Every 3 Minutes for 15 Minutes

50ft Sled Push 135/95 teens: 95/65

10 Deadlifts 225/155 teens: 155/105

Mobility

Accumulate 2 minutes of each

Recline twist pose

Couch stretch

Thread the needle

14 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

50ft Double KB Front Rack Walk

8 KB Hip Hinge (on the last rep complete 20 second single leg hold per leg)

8 Suitcase Deadlifts

Metcon

Metcon (Time)

60/40 Cals on Rower teens: 40/30

50 Toes to Bar

40 Wallballs 20/14 teens: 14/10

30 HSPU

20 Bar Muscle Ups

Mobility

Accumulate 2 minutes of each

Recline twist pose

Couch stretch

Thread the needle

13 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

then

2 rounds

3 Wall Walks

5 Half Kneeling KB Press (per side)

8 Scapula Push Ups

Weightlifting

Push Jerk (9 min EMOM)

9 Minute EMOM

Minute 1-3: 3 Push Jerks @ 80% of 1RM

Minute 4-6: 2 Push Jerks @ 85% of 1RM

Minute 7-9: 1 Push Jerks @ 90% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Cals on Assault Bike

10 Power Snatches 95/65 teens: 65/45

10 Burpee Box Jump Overs 24/20

10 OHS @ 95/65 teens:65/45

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Towel stretch

Pigeon pose

12 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 KB Windmill (per side)

8 DB Squat Snatches (per side)

8 RNT Lunges (per side)

Weightlifting

Back Squat (4-4-4-4-4-4)

Every 2 min for 12 min complete 4 back squat @ 80% 1RM

Metcon

Metcon (Time)

4 Rounds

30/27 Cals on Rower

15 DB Thrusters @ 50/35 teens: 35/25

50 Double Unders

Rest 2 minutes
subtract rest time from total time

Mobility

Accumulate 2 minutes of each:

Twisted cross

Supine twist

Seated side straddle stretch

10 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m walking lunge with twist

10m walking toe touches

10m bear crawl

8 bottom up KB press

Metcon

Metcon (Time)

3 alternating rounds of DT

1st-115/75

2nd-135/95

3rd-155/105

DT

12 Deadlift

9 Hang Power Clean

6 Push Jerk

*Other

12 KBS 70/53

9 WB 20/14

6 T2B
*weight increases each round for DT

1 partner works at a time

Example:

Partner 1:

1 Round of DT 115/75

Partner 2:

1 Round of DT 115/75

Partner 1:

1 Round of Other

Partner 2:

1 Round of Other

9 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

5 prone t-spine twist (per side)

10m slow bear crawl

5 single arm KB OHS (per side)

5 KB squat snatches (per side)

then

3 minute hip flow

Weightlifting

Front Squat (6×2)

6×2 @ 80% of 1RM

rest 2 min between sets

Metcon

Metcon (Time)

5 Snatches 75/55 teens: 55/35

10 Chest to Bar Pull-Ups

4 Snatches 95/65 teens: 65/45

12 Chest to Bar Pull-Ups

3 Snatches @ 115/80 teens: 80/55

14 Chest to Bar Pull-Ups

2 Snatches @ 135/95 teens: 95/65

16 Chest to Bar Pull-Ups

1 Snatch @ 155/105 teens: 105/75
12 min time cap

Mobility

Accumulate 2 minutes of each:

single leg bow pose

seated forward fold

pancake stretch

8 Feb ’18

Priority Crossfit – CrossFit

Skill

Spend 15-20 minutes working on a movement you feel is a weakness. Look to work on different progressions

Weightlifting

Turkish Get Up (1×12)

Metcon

Metcon (Time)

30 Ring Muscle-ups

7 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work at low effort

then

5 half kneeling KB clean and bottom up press (per side)

5 quadruped t-spine twist (per side)

20 Banded Face Pulls

Accessory

3 Sets

30 Second Hollow Rock Hold

30 Second Arch Rock Hold

15 Second L-Sit Hold

Rest 90 seconds

Metcon

Metcon (AMRAP – Reps)

3 Sets

10 Wallballs 20/14 lbs

10 Toes to Bar

1 Minute max effort double unders

Rest 2 minutes

Rest 3 minutes after last round then start WOD 2
score total double unders

Metcon (AMRAP – Reps)

WOD 2

7 Minute AMRAP:

9 Alternating DB Snatches 50/35 teens: 35/25

12 Box Jumps Overs 24/20
non-lifting hand cannot assist during lift

Mobility

Accumulate 2 minutes of each:

Recline twist pose

Couch stretch

Thread the needle

6 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low aerobic effort

then

2 rounds

3 Wall Walks

5 Pull Ups

20 Second hollow rock hold

then

2 rounds with empty barbell

5 muscle cleans

5 strict press

5 push jerk

Weightlifting

Push Jerk (9 min EMOM)

Minute 1-3: 3 Push Jerks @ 75% of 1RM

Minute 4-6: 3 Push Jerks @ 80% of 1RM

Minute 7-9: 2 Push Jerks @ 85% of 1RM

Metcon

Metcon (Time)

4 Rounds

30 sec max effort assault bike

12 Deadlifts 115/80 teens: 80/55

9 Hang Power Cleans 115/80 teens: 80/55

6 Thrusters 115/80 teens: 80/55

Rest 2 minutes
subtract rest from total time

Metcon (Calories)

Total calories from metcon

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Pigeon pose

Seated side straddle stretch

Single leg forward fold