20 Oct ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

200m jog

50ft bear crawl

10 KB swings (moderate weight)

10 scapula pushups

Metcon

Metcon (Time)

Partner “Zachary Tellier”

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats
Split work as necessary

Bio:

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

19 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 Tall Kneeling Banded Face Pulls

6 DB Muscle Snatches (per side)

8 Scapula Ring Rows

10 elbows to plank

Weightlifting

Strict Press

15 min to build to tough single for the day

Strict Press

Metcon

Metcon (2 Rounds for reps)

2 rounds

3 Minute AMRAP

4 Shoulder to Overhead 185/125 Teens: 125/85

6 Chest to Bar Pull-Ups

Rest 3 min between rounds

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Thread the needle pose

Shoulder mobility with lacrosse ball

18 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

50 ft Loaded Duck Walk

8 Half Kneeling Bottoms Up KB Press _per side)

50 ft Farmers Carry + Waiters carry

Weightlifting

Back Squat

15 min to build to tough single for the day

Back Squat

Metcon

Metcon (Time)

For time

21 Cals on Assault bike

15 Squat Cleans 185/125 Teens: 125/85

12 Lateral bar over burpees

9 Ring Muscle Ups

400 Meter Run
13 min time cap

Mobility

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

then

Accumulate 2 min of each:

Lizard pose

Seated forward fold

Reclined twist pose

17 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

30 sec KB Armbar

8 KB Squat Snatch (per side)

Weightlifting

10 Minute EMOM:

Minute 1-5: Clean and Jerk x 2 reps @ 80%

Minute 6-10: Clean and Jerk x 1 rep @ 85%

Clean and Jerk

Metcon

Metcon (Time)

4 Rounds

400m Run

21 KB Swing 70/53

12 Push Press 155/105
20 min time cap

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

16 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

-8 Minute AMRAP:

1 minute Hip Hinge KB Hold

8 Single Leg Glute Airplanes (per side)

8 Loaded 90/90 Hip Switch

8 KB Sots Press @ light load

Weightlifting

Power Snatch

15 min to build to tough single for the day

Power Snatch

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP:

10 KB Walking Lunges 70/53 Teens: 53/35

200m Row

30 Double Unders

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

Pigeon pose

15 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP

8 Single Leg Box Step Up w/ Leg Lift (per side)

8 Banded Wall Slides

8 Press from Squat w DB (per side)

Gymnastics

5 Minute AMRAP:

Max Effort Toes 2 Bar

Rest 5 minutes then move to next AMRAP

5 Minute AMRAP:

Max Effort Ring Muscle Ups

Toes-To-Bar

Muscle-ups

Metcon

Metcon (Time)

1 Mile on Assault Bike

25 Burpees over the box 24/20
8 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted Cross

Hip Flexor Stretch

13 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 inchworm pushups

10 walking lunges with twist

15 glute bridges

20 double unders

Metcon

Metcon (Time)

Teams of 2

2500m Row

100 Power Cleans 135/95 Teens: 95/65

50 Synchro Bar facing burpees
25 min time cap

Partners may split work any way desired

Mobility

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

then

Accumulate 2 min of each:

Twisted Cross

Frog pose

Couch Stretch

12 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Side Plank Clamshells (per side)

12 Bird Dogs

6 Split Squats (per side)

Accessory

3 Sets

8 Rotational Deadlift @ 25-30% of deadlift 1RM

Rest 1 minute

6 Curtsy Squat 50/35 Teens: 35/25

Rest 1 minute

Rotational Deadlift (8-8-8)

Curtsy Squat (6-6-6)

Metcon

Metcon (Calories)

5 Rounds

20 Second Max Effort Assault bike for Calories

Rest 2 minutes

During the 2 minutes rest complete

10 Double KB Swings 70/53 Teens: 53/35

Mobility

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

Then

Accumulate 2 min of each:

Recline twist pose

Seated straddle stretch

Dragon Pose

11 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft bear crawl

5 single arm thrusters (per arm)

50 ft waiters carry + farmers carry

Weightlifting

Front Squat – 10 min to Build to 2RM for the day

then

2-2 @ 95% of 2RM

Front Squat (2 RM)

Front Squat (2-2)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP

300 meter Row

10 T2B

20 Double unders

10 HSPU

Mobility

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

Then

Accumulate 2 min of each:

Lying Handcuffs – 15 reps

Frog pose

Reclined twist pose

10 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

30 sec Speed Skaters

30 sec single unders

5 Turkish Get Ups

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

Gymnastics

12 min EMOM

Min 1 – 4 Rope Pull Ups

Min 2 – 45 seconds Wall Sit

Min 3 – 30 seconds Chin over the bar hold

Min 4 – 4 Strict HSPU

Rope Pull-ups

Wall Sit

Chin Over Bar hold

Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

Every 2 minutes till failure:

8 Burpee Box Jump Overs 24/20

8 Hang Power Clean and Jerks @ 115/85

8 Thrusters @ 115/85
Teen Weight: 85/55

Goal is to maintain output, don’t come out to fast or slow, but enough time to rest and reset for the next round.

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