7 April ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

Down – bearcrawl

8 bottom up KB presses

Back – crab walk

8 PVC pass throughs

Then

2 rounds of Cindy

Metcon

Metcon (Time)

With a partner:

Buy in: 100 double unders

100 Air Squats

100 Jumping pull-ups

100 Kettlebell Swings (53/35) teens: 35/25

100 Lunges

100 Knees to Elbows

100 Push Press (45/35)

100 Wallballs (20/14)

100 Burpees

Cash out:

100 Double unders
Split reps any way desired

6 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

6 Half Kneeling KB Clean & Press (per side)

10 Banded Good Mornings

12 Tall Kneeling Banded Face Pulls

8 Single Arm KB Swings (per side)

Push Press (5×6)

build to a heavy set of 6 across 5 sets

rest as needed between sets

rest 2 min after last set, then complete max effort sets

Weightlifting

Push Press (max effort)

2 max effort sets at 85% of your heaviest set of 6

Continuously move bar – DO NOT rest in the front rack position. If you need to rest, that set is done.

rest 2 min between attempts

Metcon

Metcon (Time)

Every 5 minutes for 20 min, complete:

20/15 Calorie Row

10 Box Jump Overs 30/24

15 Over the Shoulder Sandbag Throws 60/40

20 Push-Ups
Push the pace each round and score fastest round

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Twisted cross

5 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 prone position bus drivers

8 banded hamstring extensions

10 dip shrugs

8 single arm KB suitcase deadlift

Gymnastics

Ring Dips (4-4-4-4-4)

5 min emom

complete 4 strict ring dips

If you have strict ring dips, add a vest

Metcon

Metcon (Time)

50 Cal Row

25 Burpee Pull-Ups

10 Power Cleans 185/125 teens: 125/85

rest 5 min

50 Cal assault bike

25 Burpee Box Jump Overs 24/20

10 Thrusters 135/95 teens: 95/65

4 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

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

8 hand release pushups

10 Pillar to Plank

10 Reverse sit-ups

Weightlifting

Bench Press (3-3-3-3-3)

70% of heaviest triple from 22 Mar

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

10 Cal Row

5 Sandbag Shoulder Slams (per arm) 60/40

10 Burpees Over Sandbag

Mobility

Accumulate 2 min of each:

Prayer stretch

Pigeon pose

Towel stretch

3 April ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

Down/back Banded Monster Walks

5 Single Arm Ring Row w/ rotation

8 Banded Bird Dogs

10 Scap Pull-ups on rings

Weightlifting

Overhead Squat (2-2-2-2-2)

75% of heaviest triple from 8 Mar

Metcon

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Mobility

Accumulate 2 min of each:

Seated side straddle stretch

Twisted half lizard pose

Prayer stretch

Pigeon pose

2 Apr ‘18 Comp

Priority Crossfit – Competition

Warm-up

Warm-up (No Measure)

Use daily crossfit programming warmup

Weightlifting

Push Jerk (2-2-2-2-2)

Metcon

Metcon (3 Rounds for calories)

Assault bike

3 rounds

4 sets per round: 30 sec moderate pace, 30 sec moderate/fast pace, 30 sec fast pace, 30 sec easy pace

2 min rest between rounds
Total bike time: 24 min

1st round: arms only

2nd round: legs only

3rd round: arms and legs

no rest reps between sets

Accessory

3 Sets

20 Second Band Assisted Planche Hold

Rest 20 Seconds

7 Single Leg Back Extension

Rest as needed

2 April ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 Half Kneeling Bottoms 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)

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 Half Kneeling Bottoms 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

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

75% of heaviest double from 26 Mar.

not touch and go

rest as needed between reps

Metcon

Metcon (Time)

4 Rounds

50 Ft (25×2) Bear Crawl

8 Double KB Power Cleans 53/35 teens: 35/25

8 Double KB Push Press 53/35 teens: 35/25

Rest 90 seconds
subtract rest time from total time

Mobility

Accumulate 2 min of each:

Twisted cross

Supine twist