18 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

200m run

50 ft bearcrawl

25 jumping jacks

5 tempo pushups – 3 sec lower/2 sec pause at bottom/explode up

Metcon

Metcon (Time)

Modified Lunging Worm

With a Partner:

36-24-12 reps for time of:

Barbell thrusters 135/95

Lateral Barbell burpees

*10 Lunges after each set

Mobility

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

then

Accumulate 2 min of each:

Couch stretch

Pigeon pose

Twisted cross

17 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 min amrap

5 Rock Back to Bear Squats

5 Single Arm DB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Accessory

10 min EMOM:

Odd – Tire Flips @ AHAP

Even – 40m Sandbag Bear Hug Carry 150/100 Teens: 100/80

Tire Flip

Sandbag Bear Hug Walk

Metcon

Metcon (Time)

3 Rounds

300m run

10 DB Squat Snatches 50/35 teens: 35/25

3 Rope Climbs

Rest 3 min between rounds

18 min time cap
Score total time

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Recline twist pose

Dragon pose

16 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 minute AMRAP:

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

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

Weightlifting

15 Minute EMOM

Clean and Jerk

Mins 1 – 5: 2 Clean/Jerk @ 75%

Mins 6 – 10: 2 Clean/Jerk @ 80%

Mins 11-15: 1 Clean/Jerk @ 85%

Clean and Jerk (15 Min EMOM)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP:

35 Double Unders

10 Power Snatches 75/55 Teens: 55/35

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

15 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

30 second Banded Side lying Clam Shell Hold (per/side)

5 Banded Glute Brides

30 seconds Prayer Stretch

Weightlifting

6 minute EMOM

3 High Hang Clean

increase weight each set based on how you feel

High-Hang Clean (3-3-3-3-3)

Metcon

Metcon (Time)

10 rounds

10 Wallballs 20/14

1 Rope Cimb

Rest 1 minute
score total time

Mobility

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

then

Accumulate 2 min of each:

Downward dog

Lying handcuffs – 15 reps

Thread the needle

14 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 min amrap

6-8 Minute AMRAP:

50 ft Quadruped Crawl

5 KB Cossack Squats (per side)

5 Tempo Goblet Squats – 5 sec lower/2 sec hold at bottom/explode up

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 Minute AMRAP:

21-15-9

Deadlifts 225/155 Teens: 155/105

9-15-21

Ring Dips

Rest 2 minutes

4 Minute AMRAP:

21-15-9

HSPU

9-15-21

Burpees to 6 inch target

Rest 2 minutes

4 Minute AMRAP:

21-15-9

Chest to Bar Pull Ups

9-15-21

Cals on Assault Bike

Rest 2 minutes, then repeat 1 more time through all 3 Metcons
Score total reps

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

13 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap at warmup pace

8 RNT Reverse Lunges (per side)

8 Tall Kneeling Banded Ys

8 Banded OHS

Weightlifting

6 Minute EMOM

4 Snatch Push Press @ 75-80% of 1RM Snatch

Snatch Grip Push Press (4-4-4-4-4-4)

Metcon

Metcon (Time)

4 Rounds

12 OHS 95/65 Teens: 65/45

12 Toes to Bar

12 Burpee Box Jump Overs 24/20
12 min time cap

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Twisted cross w/ palm up

Hip flexor stretch

11 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

Down – bearcrawl

8 half kneeling clean/press (per side)

Back – Duck walk

4 Worlds greatest stretch

Metcon

Metcon (Time)

Team Triple 3

With a partner:

3k Row

300 Double Unders

3 mile run
Split work any way desired

10 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Minute AMRAP @ warm up pace

5 RNT Reverse Lunges (per side)

5 Tall Kneeling Banded Ys

5 Banded OHS

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Twisted cross w/ palm up

Hip flexor stretch

9 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 minute AMRAP:

1 minute Jumping Lunges

5 KB Armbar (per/side)

5 KB Squat Snatch (per/side)

Gymnastics

Rope Climb (5)

Metcon

Metcon (Time)

For time:

25 Deadlifts 225/155

400 Meter Run

21 Thrusters 95/65

800 Meter Run

21 Thrusters 95/65

400 Meter Run

25 Deadlifts 225/155

Mobility

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

then

accumulate 2 min of each:

couch stretch

frog pose

8 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

5 min amrap

5 glute bridges

5 side lying T-spine rotation (per side)

5 scapula pullups

Weightlifting

9 minute EMOM:

Minute 1 – 30 seconds Nose 2 Wall Hold

Minute 2 – 10 DB Push Press + 4-8 Strict HSPU

Minute 3 – 40 second Hollow Rock Hold

Nose to Wall hold

DB Push Press (10-10-10)

Strict Handstand Push-ups

Hollow rock hold

Metcon

8 rounds

20 seconds ME Toes 2 Bar

10 second rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME Power Snatches 75/55 Teens: 55/45

10 seconds rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME Chest 2 Bar Pull Ups

10 seconds rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME OHS 75/55 Teens: 55/45

10 seconds rest

Metcon (8 Rounds for reps)

Tabata T2B

Metcon (8 Rounds for reps)

Tabata Power Snatches

Metcon (8 Rounds for reps)

Tabata C2B

Metcon (8 Rounds for reps)

Tabata OHS

Mobility

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

then

Accumulate 2 min of each

box prayer stretch

seated forward fold