07Jun2018 Kids

Priority Crossfit – CrossFit Kids

Warm-up

Gymnastics

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Weightlifting

Front Squats

Build to heavy sets of 7 reps

Metcon

Metcon (AMRAP – Reps)

AMRAP

4 Stations move to each station differently (bear crawl, skip, lunge, etc)

10 Front squats (light weight)

15 Sit ups

Farmer carry (whatever distance works in gym)

10 weighted box step overs (lighter weight, low boxes)

7 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

1 Minute Bretzel Stretch (per side)

8 Scap Pull Ups

5 Half Kneeling KB Clean/Press (per side)

15 Second Hanging Knee Raise Hold (knees above hips)

Weightlifting

Every 2 minutes for 14 min

3 Power Snatches

Start @ 65% & increase to 75%, then stay there for remaining sets.

Power Snatch (3-3-3-3-3-3-3)

touch/go

Metcon

Metcon (Time)

5 Rounds

10 Power Clean and jerks 115/85 Teens: 85/55

10 Box Jump Overs 24/20
9 min time cap

Mobility

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

then

accumulate two minutes of each:

Supine twist pose

Pigeon pose

Seated straddle stretch

6 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 inchworm pushups

6 kip swings

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

Weightlifting

3 Power Clean + 1 Clean + 1 Push Jerk w/ 3 second hold in receiving position

3 PC complex (1-1-1-1-1-1)

every 2 min for 14 min complete 1 complex

build each round to a heavy complex

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

150m Run

2 Power Cleans 225/155 Teens: 155/115

5 Cals on Assault bike

5 Pull-Ups
Run counts for 2 reps – 1 if you start it, 2 if you complete it

Mobility

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

then

accumulate 2 min of each:

lying handcuffs – 15 reps

Frog pose

Lizard pose

5 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Scapula Push Ups

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

6 reverse lunges (per leg)

Weightlifting

Back Squats –

3×5 @ tempo of 2 sec lower; 1 sec pause; explode up; 1 sec pause at top

Rest 2 minutes between sets

Then

2×5 @ 90% of heaviest set of 5 w/ no tempo

Rest 2 minutes between sets

Back Squat (5-5-5)

Build to a heavy 5 rep tempo back squat

Back Squat (5-5)

90% of heaviest tempo set.

No tempo for these

Metcon

3 Rounds

50m Farmers Carry 70/53 Teens: 53/35

300m run

50m KB Front Rack Carry 70/53 Teens: 53/35

1 Minute Max Effort Double unders

Metcon (Time)

3 Rounds

50m Farmers Carry 70/53 Teens: 53/35

300m run

50m KB Front Rack Carry 70/53 Teens: 53/35

1 Minute Max Effort Double unders

Mobility

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

then

accumulate 2 min of each:

Thread the needle

Couch stretch

Pigeon pose

Double-Unders (max effort)

04Jun2018 Kids

Priority Crossfit – CrossFit Kids

Warm-up

Accessory

Presses

Strict Press

Push Press

Push Jerks
Start all groups with PVC and cycle through all three lifts. Emphasize names and differences in lifts

Can start to load and build to a semi heavy set of 7 reps. Please do not 1RM on this one.

5:30 group may not get past 5# bar

6:15 and 7 groups may build

If core form degrades, stop

Tripods

Practice tri-pods
May want to go one at a time so they can be spotted. I usually layer two yoga mats for padding. Watch for same arm positioning we have stressed with adults on HSPU lately

Metcon

Metcon (AMRAP – Reps)

AMRAP (8min for 5:30, 12 for 6:15 & 7)

10 Barbell(PVC) Push Presses

10 Wall balls

10 Burpees

10 box jumps

4 Jun ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat – 3 sec lower; 3 sec pause at bottom; explode up

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

Weightlifting

Snatch Balance

5-4-4-4-4

Rest 2 minutes

Snatch Balance (5-4-4-4-4)

Build to a heavy set of 4 over 5 working sets

Metcon

Metcon (Time)

5 Rounds

5 Single Arm DB Push Press 50/35 Teens: 35/25 (per side)

10 Toes to Bar

10 Box Jumps 24/20

10 Calorie Row
inrease pace each round; start at 65-70% effort

Goal is to have faster splits each round

Mobility

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

then

accumulate 2 min of each:

Half front split pose

Twisted cross

Seated forward fold

Partner WOD

Priority Crossfit – CrossFit

Metcon

Partner WOD

Buy in:

500 Meter Row (each partner)

50 Clean and Jerks 135/95

50 Burpees

50 KB Thrusters 53/35

50 Burpees

50 Deadlifts 135/95

50 Burpees

50 Box Jumps 24/20

Cash out:

500 Meter Row (each partner)

1 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort,

then

8 Sumo Stance Inchworms

8 Half Kneeling Landmine Press @ 31X2 (per side)

8 Single Leg KB RDL (per side)

30 Second DB Side Plank (per side)

200m Jog

Weightlifting

Power Clean (5-5-5-5)

No Touch/Go reps – reset each rep, but do not take longer than a couple seconds

Build to a heavy 5 rep over 4 working sets

Rest 2 min between sets

Metcon

Metcon (Time)

8 Rounds

10 Cal Row

8 Deadlifts 225/155 Teens: 155/115

Rest 1 minute
subtract rest from total time

Mobility

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

then

accumulate 2 min of each:

Prayer stretch

Recline twist pose