6 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 snatch grip deadlifts stopping at the end of the first pull

5 snatch grip pulls from knees to hip pockets (2nd pull)

then

2 rounds

5 Muscle snatch

5 Overhead squat

then

2 rounds

5 Muscle clean

5 Front Squats

Weightlifting

10 min EMOM

1 Snatch

1-5 Mins 70-75% of 1RM

6-10 Mins 75-80% of 1RM

immediately in to

10 min EMOM

1 Clean and Jerk

1-5 Mins 70-75% of 1RM

6-10 Mins 75-80% of 1RM

Snatch (10 min EMOM)

Snatch (10 min EMOM)

Clean and Jerk (10 min EMOM)

Mobility

Accumulate 2 min of each:

Bretzel stretch

Couch stretch

Prayer stretch w/ pvc

5 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

10 banded good mornings

10 walking lunges w/twist

6 half kneeling KB clean and press

6 bear/crab rolls

then

5 min J-hook practice

Weightlifting

Every 2 min for 10 min

Sumo Deadlift – 5-5-5-5-5

Sumo Deadlift (5-5-5-5-5)

build to a heavy 5 rep sumo deadlift over 5 sets

Metcon

Metcon (Time)

4 rounds

400m run

2 rope climbs

2 squat cleans 225/155 Teens: 155/110
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

Pigeon pose

Seated straddle stretch

4 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down – reverse lunge

8 bottom up KB strict press (per side)

back – spiderman lunge with rotation

then

2 min of jump rope

Metcon

Metcon (Time)

“1776”

Teams of 3:

Kettlebell Swings 53/35 Teens: 35/25

Box Jumps 24/20

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double Unders

Wall Balls 20/14

Sandbag over the shoulder 60/40

Push Press 115/80 Teens: 80/55
As a team, complete a total of 1776 reps.

Movements may be accomplished in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team may not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

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

3 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Side Lying Clam Shells w/ Band around knees (per side)

8 Split Squats (per side)

then

3 sets of 5 strict pullups

Metcon

Metcon (Time)

1k Row OR 800m Run

Then

5 Rounds

8 Burpee Strict Chest to Bar Pull-Ups

12 KB Swings 70/53 Teens: 53/35
20 min time cap

Accessory

GHD Situps

10-10-10

GHD Situps (10-10-10)

Mobility

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

then

Accumulate 2 min of each:

Frog pose

Twisted half lizard pose

Recline twist pose

2 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Goblet Squat

Down/Back waiters and farmers carry

then

5 min amrap

100m run

5 burpees

10 squats

Gymnastics

5 min EMOM

2 unbroken Ring Muscle-Ups

Muscle-ups (2-2-2-2-2)

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 minute AMRAP

5 OHS 115/80 Teens: 80/55

10 Bar Facing Burpees

15 Box Jump Over 24/20

Rest 2 minutes

4 minute AMRAP

15 Wallballs 20/14

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

5 Bar Muscle Ups

Rest 4 minutes then begin second round

Mobility

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

then

accumulate 2 min of each:

Supine twist pose

Twisted Cross

Lizard pose