29 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 kip swings

5 worlds greatest stretch

10 banded glute bridges

Down/back Monster walk (fwd/back/side/side)

Metcon

Metcon (Time)

With a partner:

30 synchro toes-to-bars

40 synchro single-arm dumbbell snatches

50 synchro dumbbell box step-overs

40 synchro single-arm dumbbell snatches

30 synchro toes-to-bars
15 Min time cap

28 Sep ’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

30 Seconds Single Arm Farmers Carry Hold (per side)

Weightlifting

Every 2 Minutes for 6 Sets:

3 Front Squats + 1 Jerk

Add 10# from 31 Aug ’18

Front Squat

Split Jerk

Metcon

Metcon (Time)

1500m row

150 Double unders

1.5 mile run
20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Single leg bow pose

lizard pose

reclined twist pose

27 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec jumping lunges

30 sec single unders

30 sec KB Armbar (per side)

6 KB Squat Snatch (per side)

Weightlifting

10 Minute EMOM:

Power Snatch + Hang Snatch

Start at 65% and increase weight every 2 sets

Power Snatch + Snatch

Metcon

Metcon (Time)

50 Chest to Bar Pull-Ups

50 Wallballs @ 20/14

50 HSPU

50 Cals on Rower
15 min time cap

Metcon

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

then

Accumulate 2 min of each:

Single leg forward fold

half front split

prayer stretch

26 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

1 minute KB hip hinge

5 Single Leg Glute Airplanes (per side)

5 Loaded 90/90 Hip Switch

5 PVC Sots Press

Weightlifting

Every 2 min for 8 sets

1 Clean Pull + 1 Hang squat clean

Rest 2 minutes

Increase weight each set; build to a tough set for the day

Clean Pull

Hang Clean

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP:

15m Sled Push 225/155

50m Sandbag Bear Hug Carry 150/100

15 OHS 95/65

50m Sandbag Bear Hug Carry 150/100

Mobility

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

then

Accumulate 2 min of each:

Seated forward fold

Seated side straddle stretch

Frog pose

25 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft Quadruped Crawl

8 Single leg Skater Squat (per side)

8 KB Kang Squat

Weightlifting

Back Squat

3-3-3 @ 70%

2 sec lower

explode up

1 sec pause at top

Rest 2 minutes between sets

Back Squat (3-3-3)

Metcon

Metcon (Time)

4 Rounds:

2 Legless Rope Climbs

4 DB Thrusters 50/35 Teens: 35/25

6 Deadlift 225/155 Teens: 155/105

8 HSPU
15 min time cap

Accessory

Glute-Ham Raises (3-3-3)

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

24 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 banded good mornings

6 goblet squats

4 bottom up KB press (per side)

Weightlifting

Snatch Pull

3-3-3 @ 100-105% of 1RM Snatch

Snatch Pull

Metcon

Metcon (AMRAP – Reps)

2 rounds

3 Min AMRAP:

30 Double Unders

12 Power Cleans 135/95

9 Toes 2 Bar

rest 3 min

3 Min AMRAP:

21 Cals on Rower

15 Burpees Over the Rower

9 Chest 2 Bar Pull Ups

Rest 3 min then start 2nd round

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross w/ palm up

Hip flexor stretch

22 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft quadruped crawl

10 Russian KB swings

10 sandbag side-2-side pulls

50 ft duck walk

Metcon

Metcon (Time)

For time with a partner:

200m buddy carry

Then

3 rounds

20 KB swings 70/53. teens: 53/35

40 box jumps 24/20

80 double unders

Then

200m buddy carry

21 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

200m jog

10 Scapula Pull-Ups

8 Quadruped T Spine Rotations (per side)

6 Single Arm Ring Row (per side)

Gymnastics

Pull-ups

Death by strict pull-ups.

Start at 1 and continue to add a strict pullup every minute until you cannot complete the required number for that minute.

Metcon

Metcon (Calories)

5 Rounds

10 Second Max Effort Assault Bike for Calories

Rest 2 minutes

During the 2 minutes rest complete

10 Over the Shoulder Sandbag Throws 80/60 Teens: 60/40

Mobility

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

then

Accumulate 2 min of each:

Half front split

Seated straddle stretch

Pigeon pose

20 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

10m walking lunge

10m walking kick to handstand

5 PVC Power Snatches

Metcon

For Time:

50 Toes to Bar

75 Burpees

100 Air Squat

Rest 5 minutes then begin Metcon 2

Metcon 2

12 Minute AMRAP:

5 Power Snatches 155/105 Teens: 105/75

10 HSPU

15 Box Jump Overs 24/20

Metcon (Time)

50 Toes to Bar

75 Burpees

100 Air Squat
15 min time cap

Metcon (AMRAP – Reps)

12 Minute AMRAP:

5 Power Snatches 155/105 Teens: 105/75

10 HSPU

15 Box Jump Overs 24/20

Mobility

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

then

Accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

19 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

200m jog

5 squat jumps

5 ring rows

5 pushups

Weightlifting

6 minute EMOM

2 Muscle Squat Clean + 2 Press @ 30-40% of 1RM clean

Muscle Clean

Strict Press

Metcon

Metcon (Time)

7 Rounds

12 Cals on assault bike

50ft KB Front Rack Carry 70/53 Teens: 53/35

10 KB Swings 70/53 Teens: 53/35

50ft KB Farmers Carry 70/53 Teens: 53/35
16 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

Lizard pose

Reclined twist pose