31 July ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

50 ft quadruped crawl

5 Cossack squats

5 tempo goblet squats – 5 sec lower/2 sec pause/explode up

Weightlifting

Back Squat (3-3-3+)

Metcon

Metcon (AMRAP – Reps)

2 rounds

2 min AMRAP

12 cals Assault bike. Teens: 10

10 T2B

Rest 2 min

2 min AMRAP

12 cal row

10 sandbag over the shoulder 60/40

2 min rest

2 min AMRAP

150m run

10 wall balls 20/14

Rest 2 min then repeat entire sequence
Score total reps from all amraps.

Mobility

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

Then

Accumulate 2 min of each

Pigeon pose

Seated side straddle stretch

Box shoulder stretch

30 July ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

5 RNT reverse lunges (per side)

5 Tall kneeling banded Ys

5 Banded Overhead squats

Weightlifting

6 min EMOM

5 Snatch Grip Push Press @ 65-70% of Snatch 1RM

Snatch Grip Push Press (5-5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

30 Power Snatch 75/55 teens 55/45

60 bar facing burpees

120 double unders

Mobility

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

Then

Accumulate 2 min of each

Twisted cross

Reclined twist pose

Hip flexor stretch

27 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 Half Kneeling Split Squats (per/side)

8 Banded Psoas March (per side)

4 Single Arm KB Suitcase Deadlift (per side)

200m jog

Weightlifting

Deadlift (6 – 6 – 6+ max effort)

6 @ 70%

6 @ 75%

6+ max effort @ 80%

Metcon

51118 (AMRAP – Reps)

10 Min AMRAP

1 Power Clean 225/155 teens: 155/105

1 Round of Cindy

every time you complete a round you will add 1 power clean per round
1 round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

Compare to 11 May ’18

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Thread the needle

Pigeon pose

Seated forward fold

26 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scap Pull Ups

8 Half Kneeling DB Press

15 Second L-hang Hold

Gymnastics

3 sets

Max Strict HSPU

Rest 1 minute between sets

Handstand Push-ups (max effort)

compare to 10 May ’18

Weightlifting

15 Minute EMOM

Minutes 1-5 – 1 Clean & Jerk @ 65-70%

Minutes 6-10 – 1 Clean & Jerk @ 70-75%

Minutes 11-15 – 1 Clean & Jerk @ 75-80%

Then

Build to tough Clean and jerk in 5 reps, if you miss then you are done.

Clean and Jerk (EMOM)

Metcon

2k Row (Time)

Max Effort 2k Row
Compare to 10 May ’18

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

25 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

5 min amrap

100m run

10 burpees

10 situps

Weightlifting

Back Squat (6 – 6 – 6+ max effort)

6 @ 70%

6 @ 75%

6+ max effort @ 80%

Metcon

3 Minute amrap

Thrusters 95/65 Teens: 65/45

Rest 1 minute

3 Minute amrap

Thrusters 135/95 Teens: 95/65

Compare to 9 May ’18

50918 – 1 (AMRAP – Reps)

3 Minute amrap

Thrusters 95/65 teens: 65/45

Rest 1 minute then begin second metcon

50918 – 2 (AMRAP – Reps)

3 min amrap

Thrusters 135/95 teens: 95/65

Accessory

Glute Ham Raise

8-8

rest 1 min between sets

Glute-Ham Raises (8-8)

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

24 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 scapula pushups

8 band pull-aparts

20 sec bent knee hollow hold

Weightlifting

Z-Press (6 – 6 – 6+ max effort)

6 @ 75%

6 @ 75%

6+ max effort @ 80%

Metcon

50818 (Time)

3 Rounds

800m Run

10 Power Cleans 155/105 teens: 105/75

12 Pull-Ups
compare to 8 May ’18

20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

Bretzel

23 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat

25 ft Single Arm OH Walk w/ KB or DB (per arm)

then

2 rounds with empty barbell

5 muscle snatch

5 hang power snatch

5 OHS

5 hang squat snatch

Weightlifting

Every 2 minutes for 16 min

1 Snatch

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

Start at 55% of your 1RM and build by feel to tough single for the day

Metcon

50718 (AMRAP – Reps)

10 Min AMRAP

10 Wallballs 20/14

10 Burpee Box Jump Overs 24/20
compare to 7 May ’18

Mobility

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

then

Accumulate 2 min of each

Recline twist pose

Twisted cross

Dragon pose

21 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

30 seconds of single unders

30 seconds of backward single unders

30 seconds of running single unders

1 min of double unders

then

down – Worlds greatest stretch

5 ring pull ups

5 weighted split squats (moderate weight)

back – bear crawl

Metcon

Metcon (Time)

With a partner:

4 Rounds for Time:

1000 meter Row

10 Muscle Ups

20 DB Box Step Overs 24/20 50/35 (in each hand) Teens: 35/25

30 Deadlifts 225/155 Teens: 155/115

Mobility

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

then

Accumulate 2 min of each

supine twist pose

box shoulder stretch

thread the needle

20 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula Pull Ups

8 Half Kneeling DB Press

20 Second Hanging hollow hold

Gymnastics

6 min EMOM

4 Strict HSPU

Handstand Push-ups (4-4-4-4-4-4)

Metcon (Time)

20 Toes to Bar

30 Double Unders

40 Shoulder to Overhead 95/65 Teens: 65/45

50 Double Unders

40 Shoulder to Overhead 95/65 Teens: 65/45

30 Double Unders

20 Toes to Bar
10 min time cap

Metcon

Accessory

2 sets:

6 Stir the Pots on Rings (per side)

rest 20 seconds

6 Tall Kneeling Pallof Press (per side)

Rest 1 minute

Stir the Pot (6-6)

Tall Kneeling Palloff Press (6-6)

Mobility

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

Then

Accumulate 2 min of each:

Lying handcuffs

Downward Dog

19 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10 Bird Dogs (per side)

6 Split Squats (per side)

10 Russian KB swings (moderate weight)

5 single arm KB front squat

Weightlifting

Bench Press (8-8-8+ max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Metcon

Every 2 min for 5 Rounds:

15 Second Max Effort Assault bike for Calories

10 Hang Power Cleans 115/80 Teens: 80/55

Assault Bike (Calories)

score total calories from all 5 rounds

Accessory

3 Sets

8 Double KB Swings

Rest 1 minute

8 Double KB Front Rack Split Squats (per side)

Rest 1 minute

Double Kettlebell Swings (8-8-8)

Kettlebell Front Rack Split Squat (8-8-8)

Mobility

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

then

Accumulate 2 min of each:

Lizard pose

Supine twist pose

Couch stretch