20 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

3 rounds of Cindy

Gymnastics

Handstand Push-ups (5-5-5-5-5)

4/3″ deficit

All reps are strict

focus on extending heels at the top

rest as needed between sets

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Cal Row

Wall Balls 20/14 teens: 14/10

Mobility

Accumulate 2 minutes of each:

Thread the needle

frog pose

couch stretch

19 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 Minutes Loco Motion

15 Second Hang from pull-up rig w/ feet touching ground

Ostrich walk

15 Second Supinated hang from pull-up rig w/ feet touching ground

Horse Walk

Sumo Stance Inch Worms

Duck Walk

Walking Cossack Lunges

Lizard Walk

then

2 times through with an empty barbell

Muscle snatch x3

Overhead squat split squat x3 per leg

Overhead squat x3

Snatch balance x3

Snatch x3

Weightlifting

2 Position Snatch (3-3-3)

3 @ 65%

3 @ 70%

3 @ 75%

3 sec pause 1″ off ground, and just above knees

rest as needed between reps and sets

Metcon (Time)

3 Rounds

20 DB Hang Power Clean 50/35

20 Pull-Ups

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Reclined twist pose

Lizard pose

18 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

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

Banded Monster Walk (per side)

12 Pillar to Plank

then

2 rounds w/ empty barbell

3 muscle clean

3 power clean

3 strict press

3 front squat

Weightlifting

Front Squat (6-5-5-4-4)

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP

9 Cals on assault bike

12 DB Snatch 50/35 teens: 35/25

15 Med Ball Sit-Ups 20/14

Mobility

Accumulate 2 min of each:

Couch stretch

Thread the needle

Single leg bow pose

17 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 Sets

8 Cossack Squats (per side)

6 Supine Ring Row

10 Kelso Shrugs

Gymnastics

Weighted Pull-ups (5-5-5-5-5)

performed strict

rest as needed between sets

Metcon

Metcon (Time)

3 Rounds

400m Run

12 Front Rack Lunges 135/95

8 Sandbag Get-Ups 60/40 (4 per side)
move with a purpose through sandbag getups, but do not rush them!

Mobility

Accumulate 2 min of each:

twisted half lizard pose

twisted cross

prayer stretch

16 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 Sets

8 Half Kneeling KB Clean & Press (per side)

8 Banded Good Mornings

8 Single Arm KB Swings (per side)

Weightlifting

Hang Power Clean (6-5-5-4-4)

rest 2 min between sets

Metcon

Metcon (Time)

Every 4 Minutes for 20 Minutes

Sled Push 135/95 teens 95/65

10 Ring Dips

8 Sandbag Throw Over the Box to Box Jump Over 60/40 30/24 inches

4 Power Cleans 185/125 teens 125/85
scrore fastest round

Mobility

Accumulate 2 min of each

downward dog

pigeon

supine twist pose

13 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)

5 Half Kneeling OHS (per side)

Gymnastics

Muscle-ups (10 min EMOM)

Death By Ring Muscle Ups. Start with 1 RMU, Increase by 1 each minute until you can no longer complete that number in the minute. Then complete half of the last completed minute EMOM for the remainder of the time.

Score highest number of completed reps

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

5 Chest to Bar Pull-Ups

10 Dumbbell Shoulder to Overhead 50/35 Teens: 35/25

200m Run
S2O is completed 5 per side before switching – do not switch hands overhead

Run counts for 2 reps – 1 if you start it, 2 if you complete it

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Frog pose

Lizard pose

12 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ low effort

then

2 rounds

5 90/90 Breathing

7 Banded Hamstring Extensions (per side)

10 Push-Ups

8 Staggered Leg Good Morning (per side)

Weightlifting

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

Metcon (Time)

3 Rounds

3 Rope Climbs

10 Front Squats 155/115 Teens: 115/80

50 Double Unders

Mobility

Accumulate 2 min of each:

Prayer stretch

Half front split

Dragon pose

Recline twist pose

11 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

20 ft Monster Walk (per side)

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

10-12 Pillar to Plank

5 quadruped t-spine twist (per side)

Gymnastics

Toes-To-Bar (8 min EMOM)

8 min EMOM

Complete 5 T2B

Work on kipping motion and stringing T2B together. If you are proficient with T2B, perform them strict.

Metcon

Metcon (Time)

4 Rounds

50m Sprint

15 Sandbag Bear Hug Lunges 60/40

10 Weighted sit-ups 25/10

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

Rest 90 seconds
Subtract rest from total time

Metcon

Accumulate 2 min of each:

Couch stretch

Thread the needle

Single leg bow pose

10 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min locomotion

10 Second Hang from pull-up rig w/ feet touching ground

Ostrich walk

10 Second Supinated hang from pull-up rig w/ feet touching ground

Horse Walk

Sumo Stance Inch Worms

Duck Walk

Walking Cossack Lunges

Lizard Walk

Weightlifting

Power Snatch (9 min EMOM)

Build to heavy single with the following rep scheme

Running Clock:

1-3 – Heavy Triple: High Hang Power Snatch (pockets)

4-6 – Heavy Double: Hang Power Snatch (knee)

7-9 – Heavy Single: Power Snatch (floor)

Increase each time reps decrease

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

5 Bar Muscle-Ups

10 Burpee Lateral Box Jump Overs 24/20

20 Wall Balls 20/14 Teens: 14/10

Mobility

Accumulate 2 minutes of each:

dragon pose

thread the needle

couch pose

9 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 Sets

8 Cossack Squats (per side)

6 Supine Ring Row

10 Kelso Shrugs (per side)

5 tempo goblet squats (3 sec lower, 3 sec pause, explode up)

Weightlifting

Back Squat (5×6)

Build to a heavy set of 6 over 5 working sets

rest as needed between sets, but not longer than 2 min

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

Back Squat (2x max effort)

85% of heaviest set of 6

constantly move the bar.

No resting at the top for more than a second. If you rest for longer than a breath cycle, that set is done.

Make sure you are opening your hips all of the way at the top!

Metcon

Metcon (Time)

15-12-9

DB Thrusters 50/35

Burpee Pull-Ups

400m row

Mobility

Accumulate 2 min of each

Seated side straddle stretch

Twisted half lizard pose

Prayer stretch

Pigeon pose