31 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy pace

then

200m Jog

10 Half Kneeling Pallof Press (per side)

6 Staggered Stance Good Mornings (per side)

6 Half Kneeling Bottoms Up KB press (per side)

8 Banded Bird Dogs (per side)

Accessory

4 Sets @ Easy Pace

10 Push-Ups

20 Second Hollow Hold

15 Second Chest to Wall Handstand Hold

Push-ups (10-10-10-10)

Hollow rock hold (20-20-20-20)

Handstand Hold (15-15-15-15)

Metcon

Metcon (Time)

Every 4 Minutes for 16 Minutes

400m Run

12 KB Thrusters 53/35 Teens: 35/25

4 Sandbag Get-Ups 60/40 (per side)
score fastest round

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

accumulate 2 min of each:

Twisted half lizard pose

Twisted cross

Pigeon pose

30 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Scapula Pull-ups

down/back banded monster walks (per side)

15 Second Side Plank (per side)

200m Jog

Weightlifting

4 Sets

6 Front Foot Elevated Split Squat 4″ (per side)

Rest 1 Minute

6 Prone DB Row

Rest 1 minute

Front Foot Elevated Split Squat (6-6-6-6)

Prone DB Row (6-6-6-6)

Metcon

Metcon (Time)

15-12-9

Assault bike Calories

Burpee Pull-Ups

DB Power Cleans 50/35 Teens: 35/25
12 min time cap

Mobility

Cool down – 5 min slow spin on bike/rower/walk

then

accumulate 2 min of each:

Lizard pose

Single leg forward fold

Seated side straddle stretch

29 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Banded Good Mornings

5 Half Kneeling Bottoms-Up KB press (per side)

5 Single Arm Suitcase Deadlift (per side)

5 KB Screwdriver in Supine & side lying positions (per side)

200m Jog

Accessory

3 Sets

8 Single Arm Half Kneeling Arnold Press (per side)

Rest 30 seconds

8 Single Leg Double DB RDL

Rest 1 minute

Half kneeling Arnold Press (8-8-8)

Single Leg Romanian Deadlift (8-8-8)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

2 Minute AMRAP

50m Sprint

10 Sandbag Shoulder Slams 60/40

Rest 3 minutes after each AMRAP
Must complete full 50m sprint for it to count as a rep

Mobility

Cool down – 5 min slow spin on bike, rower, or walk

then accumulate 2 min of each:

Prayer stretch

Recline twist pose

28 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

200m run

10 reverse lunges

5 bottom up KB presses (per side)

8 kip swings

8 scapula pushups

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.


26 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

10 min of locomotion

Metcon

Metcon (Time)

“Beastmode 24”

With a partner:

50 walking lunges

40 pullups

100 box jumps 20″

40 double unders

50 ring dips

40 knees to elbows

60 KB swings 70/53

60 situps

40 dumbell hang power cleans 50/35 teens: 35/25

50 Back extensions

60 wall balls 20/14

6 rope climbs
box jump height is same for everyone

one partner works at a time

25 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suitcase Deadlift (per side)

Gymnastics

15 minutes to practice rope climb technique

Rope Climb (practice)

Metcon

Metcon (Time)

6 Rounds

2 Rope Climbs

3 Hang Power Cleans 205/145 Teens: 145/105

9 Bar Facing Burpees
15 min time cap

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

accumulate 2 min of each:

lying handcuffs – 15 reps

frog pose

reclined twist pose

24 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds for quality of movement

8 Dead bugs

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

100m jog

Gymnastics

3 Sets

30 Seconds Wall Facing Tuck Handstand Hold

30 Seconds Hanging L-Sit Hold

Rest 2 minutes

Wall Facing Tuck Handstand Hold (3×30 sec)

L-Hang (3×30 sec)

Metcon

Metcon (5 Rounds for reps)

5 Rounds

45 Second AMRAP:

6 Power Snatches 75/55 Teens: 55/35

6 C2B Pull Ups

Rest 90 seconds

45 Second AMRAP:

6 OHS 75/55 Teens: 55/35

6 HSPU (Open standards)

Rest 90 seconds

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

23 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 scapula pullups

10 step-back lunges (alternating)

4 side lying t-spine rotation (per side)

Accessory

4 Sets

20m loaded carry (waiter and farmers carry)

Rest 15 Seconds

1 Minute Front Leaning Rest on Rings

Rest 15 Seconds

40 Second Wall Sit

Rest 1 minute

Loaded Carry

Front Leaning Rest

Wall Sit

Wall Sit

Metcon

Metcon (Time)

4 Rounds

200m run

8 Curtis P’s 115/75 teens: 75/55

8 Sandbag Get-Ups 60/40 lbs (4 per side)
20 min time cap

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Twisted half lizard pose

Prayer stretch

Single leg forward fold

22 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

Down/back Monster Walks (per side)

15 Second Side Plank (per side)

5 hand release pushups

200m Jog

Weightlifting

Z-Press (4×6)

Build to a heavy set of 6 seated straddle z press over 4 sets.

Leave a couple in the tank for your heaviest set.

Metcon

Metcon (Time)

5 Rounds

400m Run

10 Sandbag Shoulder Slams 60/40 lbs

10 Pull-Ups
20 min time cap

Mobility

Cool down – 5 min slow spin on bike/row/or walk

then

accumulate 2 minutes of each

Thread the needle

Prayer stretch

Pigeon pose

21 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 Multi – Directional Lunge (per side)

5 banded Goblet Squats

down/back single Arm OH KB Walk (per side)

Weightlifting

Every 3:30 minutes for 14 minutes

8 Back Squat @ 70% of 1RM

Back Squat (8-8-8-8)

Metcon

Metcon (AMRAP – Reps)

11 Min AMRAP

5 Single Arm DB Hang Clean and Jerks (per side) 50/35 teens: 35/25

10 Burpee Box Jump Overs 24/20

10 Wallballs 20/14
80-85% effort

Accessory

3×30 sec plank

rest 30 sec between efforts

Plank (30 sec)

Mobility

Cool down – 5 min slow spin on bike/row/or walk after metcon

then

accumulate 2 minutes of each

Twisted half lizard pose

Twisted cross

Seated forward fold