31 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 Rock Back to Bear Squats

5 Single Arm KB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Every 2 Minutes for 8 Sets:

3 Front Squats + 1 Jerk

Add 10# from 3 Aug ’18

Front Squat

Split Jerk

Metcon

Metcon (Time)

50 cals on Rower Teens: 40

21 Deadlifts 225/155 Teens: 155/105

15 Bar Facing Burpees

9 Ring Muscle Ups

15 Bar Facing Burpees

21 Deadlifts 225/155 Teens: 155/105

50 cals on Rower Teens : 40
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Downward dog

Frog pose

30 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

5 Single Arm KB Squat @ light weight (per side)

Gymnastics

12 minutes for Quality

3 Rope Climbs

5 DB Squat Snatches 50/35 (per side) Teens: 35/25

3 Rope Pull Ups (per side)

50 Double Unders

20 Second Bent Arm Hang from Pull-up bar

Rope Climb

DB Squat Snatch

Rope Pull-ups

Double-Unders

Bent Arm Hang

Metcon

Metcon (Time)

4 Rounds

400m Run

21 GHD Sit Ups

16 Thrusters 95/65 Teens: 65/45
17 min time cap

Mobility

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

then

Accumulate 2 min of each

Twisted half lizard pose

half front split

prayer stretch

29 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 second Banded Side Lying Clamshell Hold (per side)

8 Banded Glute Brides

30 Seconds Prayer Stretch

Weightlifting

Every 3 min for 6 rounds

3 Clean Pull + Hang Squat Clean

Hang Clean

Increase weight each set, building to a heavy cluster set

rest 10 sec between each rep

Metcon

Metcon (Time)

8 Rounds

3 Power Cleans 225/155 Teens: 155/105

50ft Sandbag Bear Hug Carry 150/100 Teens: 100/80

3 Bar Muscle-Ups

50ft Sandbag Bear Hug Carry 150/100 Teens: 100/80

13 min cap

Mobility

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

then

Accumulate 2 min of each:

Reclined twist pose

lizard pose

seated forward fold

28 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

6 Minute AMRAP:

50 ft Quadruped Crawl

5 KB Cossack Squats + Single Arm Press @ light weight (per side)

5 Tempo Goblet Squats – 2 sec lower/1 sec pause/explode up

Weightlifting

8 min EMOM

4 DB Thrusters (per arm) 50/35 Teens: 35/25

Dumbbell Thruster

Complete 4 Thrusters with 1 arm, then switch to the other

Metcon

Metcon (Time)

5 Rounds

10 Box Jumps 24/20

12 Toes 2 Bar

15 OHS 95/65
1:1 work/rest ratio

20 min time cap

Mobility

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

then

Accumulate 2 min of each:

pigeon pose

seated side straddle stretch

prayer stretch

27 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 Step back drop lunge (front foot on 45# plate)

5 Wall Slide Ys

5 Snatch Balance w/ PVC

Weightlifting

Every 3 min for 18 min

3 Snatch Pull + Hang Squat Snatch clusters

Hang Snatch

Increase weight each set, building to a heavy cluster set

rest 10 sec between each rep

Metcon

Metcon (Time)

4 Rounds

10 Power Snatches 115/85 Teens: 85/55

15 Cals on Rower

50 Double Unders
12 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Thread the Needle

Hip Flexor Stretch

25 Aug ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

50ft quadruped crawl

5 tempo goblet squats 3 sec lower/2 sec pause/explode up

20 sec Hollow rocks

Metcon

Metcon (Time)

4 rounds

40 walking lunges

40 knees to elbow
1 partner works at a time.

Every time you switch partners, complete 4 synchro burpees prior to resuming.

24 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

50 ft Loaded Duck Walk

6 Half Kneeling Bottoms-Up KB Press (per side)

8 Kip swings

30 Seconds Single Arm Farmers Carry Hold (per side)

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
40 min time cap

Mobility

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

then

Accumulate 2 min of each:

Lizard pose

Recline twist pose

Single leg bow pose

23 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

1 Minute Alternating Jumping Lunges

5 KB Armbar (per side)

5 KB Squat Snatch (per side)

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

1 Minute Alternating Jumping Lunges

5 KB Armbar (per side)

5 KB Squat Snatch (per side)

Weightlifting

8 Minute EMOM:

2 Snatch @ 80% 1RM

Rest 2 min

8 min EMOM

2 Clean and Jerk @ 80% 1RM

Snatch

Clean and Jerk

Gymnastics

5 Minute AMRAP:

Rope Climbs

Rope Climb

Mobility

Accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

22 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

1 Minute Hip Hinge KB Hold

5 Single Leg Glute Airplanes (per side)

5 Loaded 90/90 Hip Switch (per side)

5 Bottom of Squat KB Press Overhead (per side)

Gymnastics

9 minute EMOM:

Minute 1 – 20 seconds ME HSPU

Minute 2 – 20 seconds Hollow Rocks

Minute 3 – 20 seconds Bar Muscle Ups

Handstand Push-ups (20 Sec)

Hollow Rocks (20 Sec)

Bar Muscle-ups (20 Sec)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP:

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

50 Double Unders

5 Push Press 185/125 Teens: 125/85

Mobility

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

then

Accumulate 2 min of each:

Downward dog

Lying handcuffs

Thread the needle

21 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

50ft Quadruped Crawl

5 Single Skater Squat (per side)

5 KB Kang Squat to Press w/ PVC

Weightlifting

Tempo Back Squat – 3×5 @ 80% of 1RM

Rest 2 minutes between sets

2 sec lower/explode up

Back Squat (5-5-5)

Metcon

Metcon (5 Rounds for time)

Every 2 Minutes for 5 Rounds:

10 Cals on AB

10 Deadlifts 225/155 Teens: 155/105

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