12 Apr ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 Minutes aerobic work @ low effort


2 rounds

5 90/90 Breathing

7 Banded Hamstring Extensions (per side)

10 Push-Ups

8 Staggered Leg Good Morning (per side)


Deadlift (5×6)

Build to a heavy set of 6 over 5 sets

Rest as needed between sets, but not longer than 2 minutes

After finding your heavy set of 6, rest 2 minutes then go into the 2 max effort sets

Deadlift (2x max effort)

85% of heaviest set of 6

Constantly move bar – no bouncing

Once the bar stops moving, you are done.

concentrate on maintaining form and technique throughout. If your form or technique fails, your max effort set is done

rest 2 min between efforts


Metcon (Time)

3 Rounds

3 Rope Climbs

10 Front Squats 155/115 Teens: 115/80

50 Double Unders


Accumulate 2 min of each:

Prayer stretch

Half front split

Dragon pose

Recline twist pose

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