8 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 scapula pushups

8 band pull-aparts

20 sec bent knee hollow rock hold

Weightlifting

Z-Press

15 minutes to build to a tough single for the day

Z-Press (1-1-1-1-1)

Metcon

Metcon (Time)

3 Rounds

800m Run

10 Power Cleans 155/105 teens: 105/75

12 Pull-Ups
20 min time cap

Mobility

Cool Down – 5 min walk/row/slow spin

then

Accumulate 2 min of each:

Thread the needle

Prayer stretch

Pigeon pose

7 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds for quality of movement

4 Multi – Directional Lunge (per side)

5 Goblet Squat

Down/back Single Arm OH KB Walk (per side)

Weightlifting

Power Snatch

15 minutes to build to a tough single for the day

Power Snatch (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

10 Wallballs 20/14

10 Burpee Box Jump Overs 24/20

Mobility

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

then

accumulate 2 min of each:

Twisted half lizard pose

Twisted cross

Seated forward fold

5 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

down – walking kick to handstand

8 half kneeling KB clean/press

back – duck walk

10 shoulder circles – small then large each direction

Metcon

Metcon (Time)

With a partner…

1k run (500m each)

50 HSPU (partner holds handstand hold)

50 synchro T2B

100 alternating DB snatch 50/35 teens: 35/25

50 synchro bar facing burpees

125/100 cal Assault bike
1 partner works at a time except for synchro movements.

4 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 banded air squats

down – walking lunge w/ torso twist

6 bottom up KB press (per arm)

back – bear crawl

15 double unders

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Accessory

3 Sets

6 Single Leg Romanian Deadlift (per side)

Rest 20 seconds

2 Broad Jumps

Rest 1 minute

Single Leg Romanian Deadlift (12-12-12)

complete 6 per side before switching legs

build each set

Broad Jump (2-2-2)

Reset after each broad jump .

Mobility

5 min cool down after – slow spin on bike/rower, or walk. Just keep moving for 5 min

then

accumulate 2 min of each:

Pigeon pose

Seated forward fold

3 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 Side Lying T-Spine Roation (per side)

6 Half Kneeling DB Press (per side) – slow, controlled movement

15 Second Single Arm Plank Hold (per side)

Weightlifting

Strict press – 4×6

Then

1×4 @ 10% higher than working sets

Shoulder Press (4×6)

Increase each round to a heavy set of 6

Shoulder Press (1×4)

Metcon

12 Minute EMOM

Minute 1: 5 Shoulder to Overhead 185/125 teens: 125/85

Minute 2: 1 Minute Max Cals Row

Minute 3: Rest

Metcon (Calories)

12 Minute EMOM

Minute 1: 5 Shoulder to Overhead 185/125 teens: 125/85

Minute 2: 1 Minute Max Cals Row

Minute 3: Rest

Mobility

Cool down – 1 min of PVC strict presses then 1 min of PVC pass throughs

then

Accumulate 2 min of each:

Box shoulder stretch

Couch stretch

Twisted cross

2 May ’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 position (per side)

Down/back banded monster walk (fwd/bkwd/side/side)

10 Knee to elbow in plank position

Gymnastics

Death by Hand Release Pushups

Begin w/ 5 hand release pushups and increase by 1 each minute until you can no longer complete that minute’s work.

Hand Release Pushups

Metcon

Metcon (Time)

3 Rounds @ 70-75% effort

200m Run

12 KB Snatches 53/35 teens: 35/25

12 GHD Sit-ups
Scale GHDs to stopping at parallel.

If not doing GHDs, perform an equal number of T2B

Accessory

3 Sets

6 RNT Split Squats (per side) – no weight

Rest 20 seconds

15 Second Chin-Up Hold Over the Bar

Rest as needed

Mobility

Cool down – 5 min slow spin on bike or rower

then

accumulate 2 min of each:

Thread the needle

Pigeon pose

Towel stretch

1 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 Cossack Squats (per side)

6 Supine Ring Row

10 Kelso Shrugs

Gymnastics

Chest-To-Bar Pull-ups (5-5-5-5-5)

all reps are strict

rest as needed between sets

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP

10-20-10 Sprint

8 Sandbag Bear Hug Squats 60/40

5 Box Jump Overs 24/20
@ 70-75% effort

Accessory

3 Sets

6 Single Leg Squat Off Box (per side)

Rest 30 Seconds

6 Ring Rows @ 2122 Tempo

Rest as needed

2 Second eccentric (lowering)

1 Second pause in bottom

2 Second concentric (pull-up)

2 Second pause @ top

Mobility

Cool Down – 2 min air squats – not an amrap, just move through them

then

accumulate 2 min of each:

Pigeon pose

Prayer stretch