8 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

5 min amrap

5 glute bridges

5 side lying T-spine rotation (per side)

5 scapula pullups

Weightlifting

9 minute EMOM:

Minute 1 – 30 seconds Nose 2 Wall Hold

Minute 2 – 10 DB Push Press + 4-8 Strict HSPU

Minute 3 – 40 second Hollow Rock Hold

Nose to Wall hold

DB Push Press (10-10-10)

Strict Handstand Push-ups

Hollow rock hold

Metcon

8 rounds

20 seconds ME Toes 2 Bar

10 second rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME Power Snatches 75/55 Teens: 55/45

10 seconds rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME Chest 2 Bar Pull Ups

10 seconds rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME OHS 75/55 Teens: 55/45

10 seconds rest

Metcon (8 Rounds for reps)

Tabata T2B

Metcon (8 Rounds for reps)

Tabata Power Snatches

Metcon (8 Rounds for reps)

Tabata C2B

Metcon (8 Rounds for reps)

Tabata OHS

Mobility

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

then

Accumulate 2 min of each

box prayer stretch

seated forward fold

7 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

50ft Quadruped Crawl

5 Single Skater Squat (per/side)

5 kang squat w/ PVC

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP:

50 DUs

100ft Sled Push 135/95. Teens 95/65

Rest 2 minutes

3 minute AMRAP:

15/12 Cals on AB

20 DB Push Press 50/35 Teens: 35/25

Rest 2 minutes

3 minute AMRAP:

300m Shuttle Sprint (50m out and back)

20 Double DB Hang Clean and Jerks 50/35 Teens: 35/25

Rest 2 minutes, then repeat 1 more time through all 3 metcons
Score total reps

Mobility

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

then

Accumulate 2 min of each:

Pigeon pose

reclined twist pose

6 Aug ’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

Gymnastics

9 Minute EMOM:

Minute 1 – 3-5 Ring Pull Ups + 3-5 Ring Muscle Ups

Minute 2 – 10 second L-Hang + 4-8 Unbroken T2B

Minute 3 – 20 seconds Bent Arm Hang on Rope (per arm)

Ring Pull Up

Muscle-ups

L-Hang

Toes-To-Bar

Bent Arm Hang

Metcon

Metcon (Time)

5 Rounds:

12/10 Cals on Rower

10 Burpee box jump overs 24/20
10 min time cap

Mobility

Cool Down – 200m walk

then

Accumulate 2 min of each:

lying handcuffs – 15 reps

bretzel

4 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

down – bearcrawl

8 half-kneeling KB clean/press

back – duck walk

20 mountain climbers

Metcon

Metcon (AMRAP – Reps)

with a partner:

20 min AMRAP

Curtis Ps 115/85

every 2 min accomplish 3 manmakers 35/25
Manmakers don’t count toward score

3 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 minute AMRAP

5 Rock Back to Bear Squats

5 Single Arm DB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Every 2 minutes for 6 sets:

5 Front Squat + 1 Jerk

Front Squat (5-5-5-5-5-5)

Split Jerk (1-1-1-1-1-1)

Metcon

Metcon (Time)

4 Rounds

12/8 Assault bike Cals Teens: 8/6

10 GHD Sit Ups

10 Thrusters 115/85 Teens: 85/55

10 C2B Pull Ups
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Frog pose

Lizard pose

Reclined twist pose

2 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 minute AMRAP:

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

5 Single Arm KB OH Squat (per side)

Weightlifting

15 Minute EMOM

Mins 1 – 5: 2 Snatch @ 70%

Mins 6 – 10: 2 Snatch @ 75%

Mins 11 – 15: 1 Snatch @ 80%

Snatch (15 min EMOM)

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

3,6,9,12,15…climb the ladder

Deadlifts 135/95 Teens: 95/65

Box Jump Overs 24/20

HSPU

Mobility

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

then

Then accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

1 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 sec banded side lying clamshell (per side)

8 banded glute bridges

30 sec prayer stretch

Weightlifting

6 Minute EMOM

3 Tall Cleans 30-40% of 1RM Clean

Tall Clean (3-3-3-3-3-3)

Metcon

Metcon (Time)

60/45 Cals on Rower Teens: 45/30

40 OHS 95/65 Teens: 65/45

50/35 Cals on Rower Teens: 35/25

30 S20 115/80 Teens: 80/55

40/30 Cals on Rower Teens: 30/21

20 Power C/J 135/95 Teens: 95/65

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