25 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat

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

5 PVC pass throughs

5 OHS

then

W/ empty barbell:

2 rounds

5 Muscle Snatch

5 Power Snatch

5 OHS w/ 3 sec pause on last rep

Weightlifting

Sots Press (5-5-5-5-5)

Metcon

Metcon (Time)

10 Rounds

1 Rope Climb

3 HSPU

5 Power Snatches 115/80 Teens: 80/55
13 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross

Lizard pose

23 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds for quality of movement

5 PVC Pass throughs

10 OVH walking lunges

10 OVH reverse walking lunges

Bearcrawl down/crab walk back

Metcon

Metcon (AMRAP – Reps)

With a partner:

30 min AMRAP

400m run

10 man-makers 35/25

20 burpee box jump overs 24/20

10 sandbag getups 60/40
Partner A will start on the 400m run while partner B starts an amrap of the 3 movements. When partner A completes the run, partners will high-five and partner B will do their 400m run. Partner A will pick up where B left off.

Score only the number of reps completed. Runs do not count

Mobility

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

then

Accumulate 2 min of each:

Thread the needle

Frog pose

Lizard pose

22 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds of Cindy

then

2 rounds with an empty barbell:

5 muscle cleans

5 power cleans

5 front squats

5 behind the neck strict press

Weightlifting

5 Rounds for Max Load

Each round is 7 unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Increase weight each round

You must hold on to the bar for the entire 7 sets for that round to count

Mobility

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

then

accumulate 2 minutes of each:

lying handcuffs – 15 reps

pigeon pose

couch stretch

21 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

1 minute bretzel (per side)

then

2 rounds with an empty barbell

5 muscle snatches

5 hang power snatches

5 OHS

5 snatch balance

Weightlifting

Every 2 minutes for 8 Sets

2 Snatches

Start @ 75% & increase to 85%, then stay there for remaining sets.

Snatch (2-2-2-2-2-2-2-2)

full squat

Metcon

Metcon (AMRAP – Reps)

16 Minute AMRAP

200 Double Unders

30 Power Snatches 75/55 Teens 55/35

150 Double Unders

20 OHS 75/55 Teens: 55/35

100 Double Unders

10 Rope Climbs

Mobility

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

then

accumulate 2 min of each:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

20 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 bottom up KB press (per side)

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

5 goblet squats w/ 30 second hold on last rep

Gymnastics

2 Rounds

5 Strict Dips

Rest 20 seconds

10 Deficit Push-Ups

Rest 20 seconds

5 Strict Wall Facing HSPU

Rest 1 minute

Ring Dips (5-5)

Deficit Pushup (10-10)

Wall Facing Hand Stand Pushup (5-5)

Metcon

Metcon (Time)

5 Rounds

7 Cals on Assault bike

7 Wallballs 20/14

7 Unbroken C2BPull-Ups

Rest 1 minute
each round is a sprint.

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

19 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Scapula Push Ups

5 Spiderman Lunge (per side)

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Rear Foot Elevated DB Split Squat – 4×5 @ 32X1 tempo (per side)

Rest 2 minutes between sets

The tempo is:

3 second eccentric (lowering)

2 second pause in bottom

X explode up

1 second pause @ top

Rear Foot Elevated Split Squat (5-5-5-5)

4-6″ deficit under rear foot

Metcon

Metcon (Time)

3 Rounds

12 DB Box Step Over 24/20 and 50/35 Teens: 35/25

100 ft DB Waiters Carry + DB Front Rack Hold 50/35 lbs (per side)

12 Ring Push-Ups

100 ft Single Arm Farmers Carry (50 ft per side) 50/35 Teens: 35/25

12 Cals on Rower

Mobility

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

then

accumulate 2 min of each:

Thread the needle

Seated straddle stretch

Prayer stretch

Bretzel

18 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat w/ 3 sec lower and 3 sec pause

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

then

3 times through w/ empty barbell

3 sec pause w/ bar @ mid shin

3 sec pause @ just above knee

3 hang power cleans w/ 3 sec pause in the hang

3 strict press

Weightlifting

4 Sets

2 Halting Clean Deadlift @ mid thigh + 3 Clean Pull

Rest 2 minutes between sets

Increase load each set

Halting Clean Deadlift (2-2-2-2)

3 sec pause at mid thigh

Clean Pull (3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

10 Deadlifts 135/95 teens: 95/65

10 Burpees Over the Bar

10 Knees to Elbows

200m Run
start out slower than you think you should and increase your pace as you go.

each round should be slightly quicker than the previous one

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross

Lizard pose

16 Jun ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

5 min of locomotion movement

Metcon

Metcon (Time)

Teams of 2

Buy in:

80 Cal. Row

Then

50-35-20

Deadlift 185/125 Teens: 125/85

HSPU

Cash out:

80 Cal. Row
One partner works at a time; split reps any way desired.

Mobility

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

then

accumulate 2 min of each

lying handcuffs – 15 reps

reclined twist pose

pigeon pose

15 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds for quality of movement

Down – bear crawl

5 half kneeling KB clean and press (per arm)

Back – walking kick to HS hold

5 Worlds greatest stretch (per side)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

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

then

accumulate 2 min of each:

Lying handcuffs – 15 reps

Pigeon pose

Seated forward fold

14 June ’18

Priority Crossfit – CrossFit

Gymnastics

14 min emom

Odd – 3 Strict HSPU

Even – 3 Strict Pull Ups

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down/Back bear crawl

1 Minute Bretzel Stretch (per side)

8 Scapula Pull Ups

5 Half Kneeling DB Press

15 Second Hanging Knee Raise Hold (knees above hips)

Handstand Push-ups (3-3-3-3-3-3-3)

Pull-ups (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

3 Rounds

800m Run

15 OHS 115/80
18 min time cap

Mobility

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

then

accumulate 2 min of the following:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch