20 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

Down and back monster walks

6 single arm ring row

8 banded bird dogs

10 scapula pull-ups

Weightlifting

Back Squat (4-4-4-3-3-3)

Build to a heavy triple

Perform 2 seated box jumps after each set

Metcon

Metcon (AMRAP – Reps)

12 min amrap

250m row

9 push-ups

7 lateral box jump overs 24/20

5 chest to bar pull-ups

3 deadlifts 275/195. Teens: 195/135
Row counts for 2 reps. 1 Rep to start, 2nd rep for finishing.

Mobility

Accumulate 2 min of each

Pigeon pose

Twisted half lizard pose

Seated side straddle stretch

19 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

6 half kneeling KB bottom up presses

8 staggered stance good mornings

10 scapula push-ups on elbows

Weightlifting

Push Press (4-4-4-3-3-3)

Build to a heavy triple for the day

Metcon

Metcon (Time)

3 rounds

50 double unders

12 dumbbell hang C/J 50/35 teens 35/25

24 abmat situps

Rest 2:30 between rounds
Subtract rest from total time

Mobility

Accumulate 2 minutes of each

Reclined twist pose

Thread the needle

Single leg forward fold

17 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

10m walking lunge with twist

8 bottom up KB press (per side)

10m bear crawl w/ odd object drag

8 kip swings

Metcon

Metcon (Time)

Partner “Barbara”

5 rounds

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats
1 partner works at a time

split reps any way you like

16 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

5 Tall kneeling bottom up KB press (per arm)

10 shoulder taps in plank position

8 PVC good mornings

8 kip swings

Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Box shoulder stretch

Twisted cross

Lacrosse ball on traps and upper glutes

Foam roll lats and hamstrings

15 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work at low effort

then

2 Rounds

7 Banded Hamstring Extensions

10 Dip Shrugs

5 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Deadlift (2RM)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

45 sec at each station, 15 sec transition

Farmer’s Carry 70/53 teens: 53/35

Thrusters 115/75 teens: 75/55

Burpees Over Rower

Sandbag Bear Hug Carry

Assault bike calories

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

reclined twist pose

single leg bow pose

14 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

5 KB Screwdrivers in supine and side lying positions (per side)

10 pillar to plank

5 tempo goblet squats w/ 3 sec lower/ 3 sec pause/ explode up

Weightlifting

Front Squat (5-5-4-4-3)

build to heavy triple

rest 2 min between sets

Metcon

Metcon (Time)

3 Rounds

200m Sprint

15 Alternating DB Snatch 50/35 teens: 35/25

10 Box Jump Overs 30/24

Rest 1 minute
subtract rest from total time

Mobility

Accumulate 2 min of each:

Thread the needle

Dragon pose

Box shoulder stretch

13 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work at low effort

then

2 Rounds

Banded Monster Walks (front/back/side/side)

5 Single Arm Ring Row (per side)

8 Banded Bird Dogs (per side)

10 Scapula Pull-ups on rings

Weightlifting

2RM Back Squat

Rest 20 seconds

2 Max effort Depth Jumps

Back Squat (2RM)

15 min to work up to 2RM back squat

rest 20 seconds, then complete 2 max effort depth jumps

Metcon

Metcon (Time)

21-15-9

Cals on Assault Bike

Wall Balls 20/14 teens: 14/10
if using rower, complete 30/21/15 cals, but keep the same rep scheme for wall balls

Mobility

Accumulate 2 min of each:

Pigeon pose

Seated side straddle stretch

Twisted half lizard pose

12 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

6 Half Kneeling Bottom Up KB Press (per side)

8 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

5 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Split Jerk (2RM)

15 min to build to a 2RM split jerk for the day

Metcon

Metcon (Time)

4 Rounds @ 80% bodyweight

3 Power Cleans

15 Front Rack Lunges

Rest 3 Minutes
subtract rest from total time

Mobility

Accumulate two minutes of each:

Supine twist pose

Twisted cross

Single leg forward fold

10 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

then

2 rounds

10m bear brawl

8 bottom up kb press (each arm)

down and back waiters carry (each arm)

8 kip swings

Metcon

Metcon (AMRAP – Reps)

Teams of 2

35 min clock

2 rounds

50 cal bike

50 pullups

Immediately in to:

2 rounds

50 wall balls

50 power snatches 95/65

Immediately in to:

2 rounds

50 burpees

50 OHS 95/65

Immediately in to:

50 curtis Ps 95/65
1 partner works at a time

Split reps as desired

If completed under time cap document time

9 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

5 PVC pass throughs working hands closer together each rep

5 OHS w/ PVC

5 prone t-spine twist (per side)

5 kip swings

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Twisted cross

Box shoulder stretch