30 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

15 reps each – 3 position band pull aparts – arms straight down/arms straight out/arms overhead

10 banded good mornings

8 single arm KB swings (per arm)

Weightlifting

Hang Power Clean (2-2-2-2-2)

all sets @ 65% of heaviest set of 4 from 16 Apr

Metcon

Metcon (3 Rounds for time)

Every 5 minutes for 15 minutes

800m Assault Bike teens: 600m

8 Power Clean & Jerks 135/95 teens: 95/65

8 Lateral Burpees over the bar
Rounds need to be done under 4 min

Do not go all out – look to keep each round consistent and keep moving

Mobility

5 min cool down – slow spin on bike, row, or walk

then

Accumulate 2 min of each:

Supine twist

Twisted cross

28 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

50m run forward

50m run backward

then

3 rounds of Cindy

Metcon

Metcon (Time)

Teams of 2:

Carry:

1x Dumbbell 50/35,

1x Sandbag 60/40,

1xKB 53/35

1.5 miles. – During the travel the team must complete 150 Burpees.
None of the equipment can ever touch the ground- (including during the burpees).

Load can be carried and distributed any way possible.

26 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

100m run (2nd round run backwards)

10 pushups

8 staggered stance good mornings

Weightlifting

Deadlift (4-4-4-4-4)

Increase weight each set, building to heavy set of 4

rest as needed between sets

Deadlift (2x max effort)

80% of heaviest set of 4

constantly move bar – resting no longer than a breath cycle

once the bar stops moving or your form degrades, you are done for that set

Metcon

Metcon (No Measure)

12 Minute EMOM

Odd – 100m Sprint

Even – 10 Thrusters 75/55 teens: 55/45

Mobility

Accumulate 2 min of each:

Half front split

Dragon pose

Supine twist pose

25 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

400m run

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

20 ft Monster Walk (per side)

5 plyo pushups

Weightlifting

Bench Press – 5×4

Then

Bench Press – 2x Max Effort @ 80% of heaviest set of 4

Bench Press (4-4-4-4-4)

Increase weight each set, building to a heavy set of 4

rest as needed between sets

Bench Press (2x max effort)

80% of heaviest set of 4

constantly move bar – rest no longer than a complete breath cycle

rest 2 min between attempts

Metcon

Metcon (Time)

5 Rounds

50 ft Reverse Sled Drag 135/95

10 Chest to Bar Pull-Ups

5 Over the Shoulder Sandbag Throws 80/60 teens: 60/40

Rest 90 seconds
subtract rest from total time

Mobility

Accumulate two minutes of each:

Lizard pose

Thread the needle

Single leg bow pose

24 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds for quality of movement

10m spiderman walk

10m crab walk

6 step back lunges (per leg)

8 kip swings

Weightlifting

Back Squat – 5×4

Then

Back Squat – 2x Max Effort @ 80% of heaviest set of 4

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

increase weight each set, working to a heavy set of 4

rest as needed between sets

Back Squat (2x max effort)

80% of heaviest set of 4

constantly move bar – rest no longer than a complete breath cycle

rest 2 min between max effort sets

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

15 Cal Assault Bike

10 Sandbag Throw Over the Box to Box Jump Over 60/40 lbs & 30/24 inches

Mobility

Accumulate 2 min of each:

Twisted half lizard pose

Prayer stretch

Pigeon pose

23 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

100m run

6 Half kneeling KB clean/press (per side)

8 banded good mornings

6 single arm KB swing (per side)

Weightlifting

Push Press – 5×4

Rest 2 Minutes

Then

2xME @ 80% of heaviest set of 4

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

Rest as needed between sets

increase weight each set, building to a heavy 4 rep set

Push Press (2x max effort )

80% of heaviest set of 4

Rest 2 min between sets

constantly move bar – no resting in the front rack position for more than a single breath cycle. Once the bar stops moving, that set is done

Metcon

Metcon (Time)

Every 3 minutes for 18 minutes

20-40-20 Shuttle Sprint

10 Double KB Clean & Jerks 53/35 teens: 35/25

10 T2B
Score fastest round

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Thread the needle

27 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

4 Goblet Squat to Halo (per side)

15 Second Side Star Plank (per side)

8 Banded Bird Dogs (per side)

8 Half Kneeling OHS (per side)

Metcon

2 Rounds

50 Cal Row

40 KB Swings 70/53 lbs

30 KB Lunges in goblet hold 70/53 (15 per leg)

Rest 4 minutes then start Metcon 2

Stamina 2

3 Rounds

400m Run

20 V-ups

10 Double KB Snatch 53/35 lbs

Rest 4 Minutes then start Metcon 3

Stamina 3

50 Burpee Box Jump Overs 30/24 inches

Metcon (Time)

2 Rounds

50 Cal Row teens: 35 Cals

40 KB Swings 70/53 teens: 53/35

30 KB Lunges in goblet hold 70/53 teens: 53/35 (15 per leg)

Rest 4 minutes then start Metcon 2

Metcon (Time)

3 Rounds

400m Run

20 V-ups

10 Double KB Snatch 53/35 teens: 35/25

Rest 4 minutes then start Metcon 3

Metcon (Time)

50 Burpee Box Jump Overs 30/24 inches

Mobility

Accumulate 2 min of each:

Lying Handcuffs – 15 reps

Frog Pose

Pigeon Pose

21 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

200m run

50ft bear crawl

6 bottom up KB presses (per side)

8 step back lunges (per side)

Metcon

Metcon (Time)

In teams of three, complete five rounds for time of:

900m run

90 Double-Unders

60 Power Cleans 115/85 teens: 85/65

45 Box Jumps
Split work any way desired.

Only 1 partner works at a time. Partners must tag each other at each transition before they begin their portion.

18 Apr ‘18 Comp

Priority Crossfit – Competition

Warm-up

Warm-up (No Measure)

Use daily CrossFit warmup

Gymnastics

3 Rounds

4 wall walks

Rest 20 sec

8 toes to rings

Rest 20 sec

6 side to side on pull-up rig (per side)

Rest 1 min

Wall Walk (4-4-4)

Toes to Rings (8-8-8)

Side to Side on Pullup Bar (6-6-6)

Weightlifting

4 rounds

40m Zercher Carry

Rest 20 sec

40m bear crawl sled drag @ body weight

Rest 2 min

Zercher Carry (40-40-40-40)

Bear crawl sled drag (40-40-40-40)

Metcon

Metcon (Time)

5 rounds

25ft walking sandbag front rack lunge 80/60

10 burpee pull-up
Pull ups are strict

Bar should be 6” above reach

14 April ’18

Priority Crossfit – CrossFit

Metcon

Metcon (Time)

Teams of 3

For Time:

100/70 Calorie Row

100 Dumbbell Snatches (50/35)

100 Lateral Barbell Burpees

100 Thrusters (115/80)

100 Lateral Barbell Burpees

100 Dumbbell Snatches (50/35)

100/70 Calorie Row