31 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 Cuban Presses

10 Walking lunges

15 KB pull throughs (moderate weight)

Weightlifting

Every 2 Minutes x 8 sets

1 Clean Pull + 1 Clean from above the knee

Build to a heavy complex. Increase each set

1 Clean pull + 1 clean

1 Clean pull + 1 clean

Metcon

Metcon 1

2:30 Minute AMRAP

12 Dual Dumbbell Hang Clean and Jerks 50/35

8 Toes 2 Bar

6 HSPU (open standard)

Rest 90 seconds, then more to next Metcon 2

Metcon 2

2:30 Minute AMRAP

12 Cals on Assault Bike

8 Chest 2 Bar Pull Ups

6 Deadlifts 225/155 Teens 155/105

Rest 90 seconds, then repeat Metcon 1/2 one more time.

Metcon (2 Rounds for reps)

2:30 Minute AMRAP

12 Dual Dumbbell Hang Clean and Jerks 50/35 Teens: 35/25

8 Toes 2 Bar

6 HSPU (open standard)
Rest 90 seconds then move on to Metcon 2

Metcon (2 Rounds for reps)

2:30 Minute AMRAP

12/10 Cals on Assault Bike

8 Chest 2 Bar Pull Ups

6 Deadlifts 225/155 Teens 155/105
Rest 90 Seconds then repeat Metcon 1/2 again

Mobility

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

then

Accumulate 2 min of each:

Seated forward fold

Twisted Cross

Childs pose

30 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 scapula ring rows

4 burpee broad jumps

4 KB thruster (moderate weight) per side

Barbell Conditioning

6 Rounds

20 seconds Hang Power Snatches 95/65 Teens: 65/45

20 seconds DUs

20 seconds Hang Clean and Jerks 95/65 Teens: 65/45

20 seconds Rest

Hang Power Snatch

Double-Unders

Hang Power Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

10 min amrap

7 Ring Rows

7 Double DB push-press 50/35 Teens: 35/25

100 ft DB Farmers Carry 50/35 Teens: 35/25

Accessory

GHD Situps

10-10-10-10

Rest as needed between sets

GHD Situps

Mobility

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

then

Accumulate 2 min of each:

Pigeon Pose

Downward Dog

Ragdoll Pose

Hip Flexor Stretch

29 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 split squats (per leg)

8 side plank clamshells (per side)

8 bird dogs (per side)

6 90/90 hip switch

Weightlifting

Back Squat

5-5-5-5-5

Work up to a heavy 5RM across 5 sets

Back Squat (5-5-5-5-5)

Go every 3 min

Metcon

Metcon (Time)

3 rounds

150m shuttle sprint

5 Deadlifts 225/155 Teens: 155/105

1 Power Clean
7 min time cap

Accessory

8-8-8 (per side)

Rest 1 minute between sets

Single Leg Good Morning

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

27 Oct ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50ft bearcrawl

4 Turkish getup (moderate weight) per side

8 KB side to side pull

50 ft crab walk

Metcon

Metcon (Time)

With a partner:

15 Thrusters 135/95. Teens 95/65

20 Bench Press 155/105. Teens 105/85

25 Push Jerks 185/135. Teens 135/95

30 Power Cleans 205/155. Teens 155/105

At the top of every minute do 2 sandbag over the shoulders 150/100. Teens 100/80

Week 3 Day 6

Priority Crossfit – Barbell Club

Warm-up

2 times through

Spiderman stretch x5 per side

Supine knee hugs x6 per leg

Fire hydrants x6 per leg

Banded psoas march x8 per side

+

2 times through

Crab bridge x8

Bird dog x5 per side

Forearm/Wrist movements

Back Squat (1×8 1×8 1×6 1×6)

Front Squat (5×2 )

Light, no heavier than 75%

Tempo clean pull to power position + Clean pull (3×2+1 @ 88%)

Position > load! 3 second pull to just above mid-thigh position with shoulders over the bar. The barbell should be swept back and in contact with the thighs. Do your best to recreate the same positions on the pull.

Clean from blocks(mid-thigh) (6×3)

Power cleans from blocks at above knee to mid-thigh

Accessory

3 sets of the following:

Hanging knee raises x12

Hollow hold x30sec

Hip Extensions: 3×10

Double KB OH hold 30 sec

26 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Supine Curl Ups

6 T-Spine Rotation from Side Plank

6 Banded Psaos March (per/side)

Weightlifting

Deadlift

Build to 5RM for the day

then

4 sets x 5 reps @ 90% of 5RM from today.

Rest 2 minutes between sets

Deadlift (5rm)

Deadlift (5-5-5-5)

90% of 5rm

Metcon

Metcon (Time)

150 Double Unders

60 Wallballs 20/14

30 Chest 2 Bar Pull Ups

150 Double Unders
12 min timecap

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 pose

Childs pose

25 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap:

6 90/90 Plate PullOvers

6 Kettlebell Suit Case Deadlifts

6 Goblet Half Ys (per/side)

Weightlifting

Every 2 minutes x 8 sets:

Clean and Jerk x 1.1.1

Clean and Jerk

Rest 10 seconds between singles

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

3 Bar Muscle Ups

12 Alternating DB Snatches 50/35 Teens: 35/25

Mobility

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

then

Accumulate 2 min of each:

Pigeon Pose (1 minute per side)

Downward Dog

Ragdoll Pose

Hip Flexor stretch (1 min per side)

24 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

3 Rounds Not For Time:

6 Inch Worms

6 T-Spine Rotation from Side Lying Clam Shell (per/side)

6 Half Kneeling Split Squat with Kettlebell (per/side)

Barbell Conditioning

Hang Power Snatch (10-8-6-8-10)

Go every 90 sec

Metcon

Metcon (Time)

4 Rounds

400 Meter Run

50m Kettlebell Farmers Carry 70/53 Teens: 53/35 per/hand

150 ft Bear crawl

50m Alternating Lateral Sandbag Throw 60/40
20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Prayer Stretch

Dragon Pose

Downward dog

23 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Quadruped Rock Back to Squat

6 Wall Pressing Deadbugs

6 Dumbell Press from Squat (per/side)

Weightlifting

Z-Press (3×12)

Rest 2 min between sets

Increase load each set

Metcon

Metcon (2 Rounds for reps)

Metcon 1

3 Minute AMRAP

8 Cals on Rower

7 Hang Power Cleans 115/85 Teens: 85/55

6 Ring Dips

Rest 2 Minutes, then more to next Metcon 2

Metcon (2 Rounds for reps)

Metcon 2

3 Minute AMRAP

1 Rope Climb

3 Deadlifts 275/205 Teens: 205/145

5 Cals on Assault Bike

Rest 2 minutes, then repeat Metcons 1/2 one more time.

Mobility

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

then

Accumulate 2 min of each:

Pigeon pose

Rag doll pose

Hip flexor stretch

22 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Elevated Front Foot KB Press @ light weight (per/side)

6 Elevated Front Foot KB OH Split Squat @ light weight (per/side)

6 Scapula Pull Ups

20 double unders

Barbell Conditioning

Hang Power Clean (10-8-6-8-10)

Go every 90 seconds

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

12 Cals on Rower

10 Dumbbell Overhead Squats 50/35 Teens: 35/25

8 Burpee Box Jump overs 24/20

Rest 1 Minute after every round

Accessory

GHD Situps (3×12)

Rest as needed between sets

Mobility

10 Cossack Squats (per side)

25 ft Lizard Walk

10 Single Leg Hip Airplanes (per side)

25 ft Crab Crawl

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist