5 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch Worms

6 T-Spine Rotation (per/side)

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

Weightlifting

Front Squat

Build to heavy 3RM for the day across 5 sets

then

3-3-3-3 at 90% of 3RM

rest 2 min between sets

Front Squat (3-3-3-3-3)

Rest 2 min between sets

Front Squat (3-3-3-3)

90% of 3RM

Metcon

Metcon (Time)

6 Rounds

10 Power Snatches 75/55 Teens: 55/45

10 Lateral Bar Burpees
Move steadily, but look to keep rounds under 2 minutes

14 min time cap

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Pigeon Pose

Downward Dog

Ragdoll Pose

Hip Flexor Stretch

4 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min Amrap

30 sec single unders

5 worlds greatest stretch

8 PVC pass throughs

8 BTN strict press

Weightlifting

Shoulder Press (8-8-8-8)

Add 5 lbs to heaviest set from 20 Nov and complete all 4 sets at same weight

Metcon

Metcon (Time)

3 Rounds

45 seconds Sprint on Assault Bike

12 Deadlifts 225/155 Teens: 155/105

8 Burpee Box Jump Overs 24/20

Rest 2 Minutes after each round

Assault Bike (Calories)

Total calories from all 3 rounds

Mobility

Cool down – 5 in slow spin on bike or rower

then

Breathing & Flexibility Work:

Pigeon Pose

Rag Doll Pose

Hip Flexor Stretch

use a breathing cadence of 3 second inhale, 3 second hold, 6 second exhale, 1 second hold

3 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Half kneeling KB clean/press

12 Band pull-aparts

6 Goblet squats

6 Scapula Pullups

Gymnastics

Every Minute on the Minute x 12 Minutes:

Minute 1: 5 Strict Pull Ups

Minute 2: 5 Ring Push Ups

Minute 3: 5 Strict Toes 2 Bar

Pull-ups (5-5-5-5)

Ring Push Up (5-5-5-5)

Strict Toes-To-Bar (5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

13 min Amrap

50 Cals on Rower

40 Thrusters 45/35 Teens: 35/25

30 Kipping HSPU

Mobility

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

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

1 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft walking lunge with twist

50 ft bear crawl

1 min cat/cow

5 scapula pullups

Metcon

Metcon (AMRAP – Reps)

With a partner:

30 min AMRAP

20 Wallballs 20/14

5 Curtis Ps 135/95 Teens: 95/65

20 GHD situps

5 Devil Press 50/35 Teens: 35/25
1 Person works at a time

split up work as necessary

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Twisted cross

Childs pose

Pigeon pose