30 June ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

2 rounds

Down – duck walk

Back – bear crawl with odd object drag

10 shoulder taps in plank position

3 wall walks

Metcon

Metcon (Time)

400m run

20 Power clean and jerk 185/135. Teens 135/95

400m run

40 synchro bar facing burpees

400m run

60 T2B

400m run

80 wall balls 20/14

400m run

100 KB swings 53/35 Teens 35/25
Runs are completed together. Split reps any way desired with exception of synchro burpees.

29 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

6 Split Squats (per side)

8 Banded Psoas March

Down/Back single Arm Farmers Carry

Metcon

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.


Josie enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.

28 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 worlds greatest stretch (per side)

8 Scapula push-ups

8 kip swings

then

Burgener warm-up

Weightlifting

Every 90 seconds for 8 Sets

1 Snatch

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

start at 60% and increase to 70% for remaining sets

work on speed, timing, and confidence of the lift

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65 Teens: 65/45

12-9-6

Ring Muscle-Ups
15 min time cap

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

27 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

3 Sets

5 Push ups

5 Ring Dips

20 Second Nose to Wall Handstand Hold

Weightlifting

Power Clean & Push Jerk

4-4-4-4 80% of Heaviest Complex from 6 June

Rest 90 seconds between sets

Clean and Jerk (4-4-4-4)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

10 Shoulder to Overhead 115/80 Teens: 80/55

15 Toes to Bar

200m 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

26 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

1 Minute Bretzel (per side)

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Back Squat – 5-5-5 @ 82.5- 85% of heaviest set from 12 June

Back Squat (5-5-5)

rest 2 min between sets

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Mobility

Cool Down – 5 min walk or slow spin on bike

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

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