21 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into

3-Way Banded Shoulder + Lat Stretch x 30s each position

Weightlifting

1a) Medium Grip Bench Press:

5 x 5, adding weight each set.

Rest 60 sec between sets; longer as the weight gets heavier.

1b) Strict Inverted Rows:

5 x 8-10.

Rest 60s between sets

change grip every set ie. pronated, supinated, wide, close.

Bench Press

Inverted Barbell Row

Metcon

Metcon (AMRAP – Reps)

3:00 of DB Renegade Rows 50/35 Teens: 35/25

3:00 of Banded Pushdowns

3:00 of Barbell Curls 45/35

3:00 of Hang Muscle Cleans 45/35

3:00 Max 50 Ft. Trips of Front Rack Carry 53/35 Teens: 35/25

20 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

10 Reverse Lunges in place (alternating, total)

5 DB Front Squats

10 RDLs w. bar

10 Bird-dogs, 5 each side.

Then,

Review Clean Technique

Review + Warm-up Box Squats

Weightlifting

Wide Stance Box Squat:

7 min EMOM

3 Wide Stance Box Squats @ 70% 3RM

Once you are finished, begin setting up for the metcon

Wide Stance Box Squat

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Accessory

Single Leg DB RDLs w. support:

4 x 6-10 each. Rest 60s.

Single Leg Romanian Deadlift

19 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Skill

15 minutes to work on whatever skill you choose. Chat with your coach for ideas if need be.

Metcon

Pick your success

20 min EMOM

Min 1 – Movement that needs work

Min 2 – 2nd Movement that needs work

Enter metcon in under “Add Performance” to track your specific movements

Accessory

1) Glute Bridge: 4 x 20s work/20s rest. Max reps.

2) Banded Hammer Curls: 4 x 20s work/20s rest. Max reps.

3) X-Band Walk: 4 x 20s work/20s rest. Max Steps alternating directions.

18 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

50 Jumping Jacks

40 Air Squats

30 Shoulder Taps (Left + Right = 1)

20 Scorpions (total)

10 Yoga Push-ups

Then with a band:

10 Pass Thru

20 Banded Pull-aparts

10 Around the World (5 each)

20 Banded Pull-aparts 20s Pec Stretch in Pull-up Rig each side

Weightlifting

8 min EMOM:

Minutes 1:00-4:00: 2 Jerks @75%

Minutes 5:00-8:00: 2 Jerks @80%

Split Jerk

Metcon

Metcon (Time)

30-20-10

Alt. DB Snatch 50/35 Teens: 35/25

Pull-ups

Calories on Assault Bike
12:00 Time Cap

Accessory

OH Banded Tricep Extensions

4 x 25.

Rest 60s.

*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hol

Overhead Banded Tricep Extension

15 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Powerwalk Races

then

Dynamic warmup

then

review all tests and set up for AMRAP

Metcon

Warm-up (No Measure)

5 Stations of:

1) Max Broad Jump x 3 Attempts

2) Max Burpees in 2 Minutes

3) Max Air Squats in 2 Minutes

4) Max Push-ups in 2 Minutes

5) 8 min AMRAP with a partner of:

5 Calorie Bike

5 Power Snatch 95, 65 Teens: 65/45

5 OHS 95, 65 Teens: 65/45

*1 Athlete Completes a full round at a time.
L3: 75, 55

L2: 65, 35

L1: 35, 25 Russian Swing, Goblet Squat

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