11 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Double Under Tabata

8 x 20-sec work, 10-sec rest

Then,

10 Thoracic Opener (each side)

10 Mini-band around the world (each side)

10 Banded pull-aparts behind the neck

then

Jerk Technique Review

Weightlifting

10 min EMOM

Minutes 1:00-5:00: 2 Jerks @70%

Minutes 6:00-10:00: 2 Jerks @75%

Split Jerk

Metcon

Metcon (Weight)

Not for time:

10-8-6-4-2

Close Grip Bench Press (Add weight each round)

Strict Chin-ups

Strict T2B

*5x Double Unders ie. 50-40-30-20-10
Score is heaviest bench press

20 min time cap

Scaling options:

Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)

L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)

L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)

Accessory

5 Minutes of “Recovery” work in the form of either Parasympathetic Breathing, Foam Rolling, OR easy Bike/Row

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

10 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP w/ empty barbell and band

6 Romanian Deadlifts

6 Muscle Cleans

6 Thrusters

6 X-Band Walks left/right

6 Banded good mornings

then

Power Clean Review as a group

Weightlifting

1. Power Clean – 1RM.

Take 8-10 sets and build to a new 1RM.

Rest as needed between sets

2. Power Clean + Thruster

Build to metcon weight in sets of 2+2

Once you hit your 1RM clean, begin building to metcon weight.

Power Clean (1RM)

Rest as needed between sets

Metcon

Barn Burner (Time)

“Barn Burner”

For time:

40 Power Cleans 115, 85 Teens: 85/55

30 Thrusters
10:00 Time Cap

Scaling Options:

L3: 95, 65

L2: 75, 55

L1: 75, 55 25 Reps of each

Accessory

Banded Russian KB Swings

30-30-30

Rest 1 min between sets

Banded Russian KB Swings

8 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

50 ft bear crawl

50 ft walking kick to handstand

10 scapula pushups

10 situps

then

2 rounds w/ lighter DB than working weight (per side)

5 hang cleans

5 strict press

5 snatches

Metcon

Metcon (Time)

With a partner:

“Painstorm XXI”

30 Burpees

30 Deadlifts

30 Burpees

30 Cleans

30 Burpees

30 Strict Presses

30 Burpees

30 Push Presses

30 Burpees

30 Jerks

30 Burpees

30 Swings

30 Burpees

30 Sumo Deadlift HIgh-Pulls

30 Burpees

30 Snatches (Left Hand)

30 Burpees

30 Snatches (Right Hand)

30 Burpees

30 Man Makers
50/35 DB for all lifts

1 partner works at a time

Split work as necessary

7 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

5 scapula ring rows

5 front foot elevated split squats (per side)

10 good mornings

Metcon

Metcon (Time)

2 Rounds

50 Cal Assault Bike

50 Cal Row

50 Wall Balls 20/14

100 Double Unders
35 Min Time Cap

Mobility

Cool Down/Flexibility work

Thoracic/Hip mobility flow https://www.youtube.com/watch?v=1h9ooRzbhbg

Hold each position for 30 seconds utilizing the following breath sequence:

3 second inhale, 3 sec hold, 6 sec exhale, 1 sec hold

6 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

1 band pull apart series

30 sec jump rope

5 scapula pull ups

5 banded psoas march (per side)

Weightlifting

12 min EMOM

Snatch Balance

Build to a heavy single

Snatch Balance

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

1 Legless Rope Climb

6 GHD Situps

6 Box Jumps 30/24

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Twisted cross

Box shoulder stretch

Couch stretch

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

30 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 bottom up KB presses (per side)

5 pushups

5 muscle cleans w/empty barbell

5 front squats

Metcon

Big Clean Complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Perform 1 complex every 5 minutes for 6 sets

all movements are done unbroken

Accessory

3 sets of:

10 Parallete Depth Push Ups

10 Weighted Back Extension

10 Bent Over Dumbbell Row

Rest 2 minutes

Parallette Pushups

Back Extension

Bent Over Row

Mobility

Accumulate 2 minutes of each:

Downward Dog

Cobra Pose

Pigeon Pose