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

18 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula pullups

4 Side Lying T-Spine Roation (per side)

45 Second Single Arm Plank Hold (per side)

Gymnastics

10 min to practice rope climbing technique

Rope Climb (10 min)

Metcon

Metcon (Time)

5 Rounds

1 Legless Rope Climb

50 meter Barbell Carry on back 225/155 Teens: 155/115

10 DB Squat Cleans 50/35 teens: 35/25

Rest 90 seconds
20 min time cap

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon Pose

Seated side straddle stretch

17 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula Push Ups

8 KB Side Bends

8 Diamond Push Ups

200m jog

Weightlifting

Deadlift (8-8-8 + max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Rest 2 min between sets

Metcon

Metcon (No Measure)

15 Minute EMOM

Minute 1 – 15/12 Cals on Rower Teens: 12/10

Minute 2 – 12/10 Side to Side Ball Slams 20/14

Minute 3 – Rest

Mobility

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

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

Bretzel

16 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

30 seconds of single unders

4 multi-directional lunges (per side)

5 Goblet Squats w/ 3 sec pause in bottom

8 GHD situps

then

2 rounds w/ empty barbell

5 muscle snatch

5 hang power snatch

5 OHS

5 pull under snatch w/ 3 sec pause on last rep

Weightlifting

6 Minute EMOM

1 Snatch @ 75%

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

Metcon

Metcon (AMRAP – Reps)

2 Rounds

4 Minute AMRAP

5 OHS 115/80 Teens: 80/55

5 Bar Facing Burpees

5 T2B

Rest 90 seconds

4 Minute AMRAP:

5 Power C/J 115/80 Teens: 80/55

5 Box Jump overs @ 24/20

5 Wallballs 20/14

Walk/Rest 3 minutes, then repeat
Score total reps

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Dragon pose

14 July ’18

Priority Crossfit – CrossFit

Metcon

Metcon (Time)

400 meter Farmer Carry 53/35

100 Air Squats / Plank Hold

90 Pull-Ups / Superman Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts 225/155

400 meter Farmer Carry 53/35
Partners do the farmer carry together Each athlete carries two kettlebells. For the next five movements one partner works while the other partner holds. If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

13 Jul ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down/back walking

high knee karaoke

over the hurdle

knee to chest

figure 4

walking lunge

high knees

high knees with lean forward

butt-kickers

straight leg drill

Metcon

Metcon (Time)

3 rounds

1 mile run

1600m assault bike
40 min time cap

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each

Couch stretch

Thread the Needle

Lizard pose

12 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

3 Rounds

100m run

15 second Side Star Plank (per side)

Rest 20 seconds

20 Banded Scapula Face Pulls (Light Tension)

Rest 40 seconds

Gymnastics

10 min to establish max distance handstand walk

Handstand Walk (10 min)

Metcon

Metcon (Time)

3 Rounds

300 meter run

15 DB Snatches 50/35 Teens 35/20

5 Rope Climbs

Walk/Rest 4 minutes
25 min time cap

Metcon (Time)

3 Rounds

300 meter run

15 DB Snatches 50/35 Teens 35/20

5 Rope Climbs

Walk/Rest 4 minutes
25 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

11 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

4 Side Lying T-Spine Roation (per side)

15 Second Single Arm Plank Hold (per side)

30 sec minute pvc stretch (per side)

then

2 rounds with empty barbell

5 pull under cleans

10 front rack lunges

Gymnastics

10 min emom

5 T2B

Toes-To-Bar (10 min emom)

Metcon

Metcon (Time)

3 rounds

5 Hang Power Clean 155/105 Teens: 105/75

10 Front Rack Lunges

Rest 90 seconds

5 Shoulder to Overhead 155/105 Teens: 105/75

10 Front Rack Lunges

rest 2 minutes
16 min time cap

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