5 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Banded glute bridges

8 Pushups

8 Clean and Jerk w/ empty barbell

Barbell Conditioning

Hang Power Clean

6-4-2-4-6

build by feel, ALL UNBROKEN

Go every 90 seconds

Hang Power Clean (6-4-2-4-6)

Metcon

Metcon (Time)

55 OHS 95/65 Teens: 65/45

55 Cals on Bike

55 Burpee Box Jump Overs 24/20

55 Cals on Rower
20 min time cap

Mobility

Cool down – 5 min of movement work @ easy pace

10 cossack squats

25 ft lizard walk

10 single leg hip airplanes

25 ft crab walk

3 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 banded good mornings

50 ft bear crawl

6 bottom up KB press (per shoulder)

50 ft crab walk
keep glutes engaged and hips as high as possible

Metcon

Metcon (Time)

Teams of 2:

4 rounds for time

20 alternating Curtis P 95/65 Teens: 65/45

30 Box Jump Overs 24/20

400m run with partner
alternate partners for each Curtis P rep

Box jump overs can be split up as desired

2 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 supine curl-ups

8 T-spine rotation from side plank

8 banded psoas march

Weightlifting

Deadlift – Build to 3RM for the day

Then

3-3-3 reps @ 90% of 3RM from today.

Rest 2 minutes between sets

Deadlift (3RM)

Deadlift

90% of 3RM

Metcon

Metcon (Time)

10 Rounds For Time:

35 Double Unders

10 Power Snatches 75/55 Teens: 55/45

10 Toes 2 Bar
14 min time cap

Mobility

Cool Down – 5 min slow spin onbike/rower/or walk

Then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Prayer stretch

Supine twist

1 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 scapula pushups

6 scapula pullups

12 walking lunges

20 double unders

Weightlifting

Bench Press

Build to tough 5RM for the day

Then

4 x 5 reps @ 90% of 5RM from today

Rest 2 minutes between sets

Bench Press (5 RM)

Bench Press (5-5-5-5)

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Mobility

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

Then

Accumulate 2 min of each:

Thread the needle pose

Reclined twist pose

Seated straddle stretch

31 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 Cuban Presses

10 Walking lunges

15 KB pull throughs (moderate weight)

Weightlifting

Every 2 Minutes x 8 sets

1 Clean Pull + 1 Clean from above the knee

Build to a heavy complex. Increase each set

1 Clean pull + 1 clean

1 Clean pull + 1 clean

Metcon

Metcon 1

2:30 Minute AMRAP

12 Dual Dumbbell Hang Clean and Jerks 50/35

8 Toes 2 Bar

6 HSPU (open standard)

Rest 90 seconds, then more to next Metcon 2

Metcon 2

2:30 Minute AMRAP

12 Cals on Assault Bike

8 Chest 2 Bar Pull Ups

6 Deadlifts 225/155 Teens 155/105

Rest 90 seconds, then repeat Metcon 1/2 one more time.

Metcon (2 Rounds for reps)

2:30 Minute AMRAP

12 Dual Dumbbell Hang Clean and Jerks 50/35 Teens: 35/25

8 Toes 2 Bar

6 HSPU (open standard)
Rest 90 seconds then move on to Metcon 2

Metcon (2 Rounds for reps)

2:30 Minute AMRAP

12/10 Cals on Assault Bike

8 Chest 2 Bar Pull Ups

6 Deadlifts 225/155 Teens 155/105
Rest 90 Seconds then repeat Metcon 1/2 again

Mobility

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

then

Accumulate 2 min of each:

Seated forward fold

Twisted Cross

Childs pose

30 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 scapula ring rows

4 burpee broad jumps

4 KB thruster (moderate weight) per side

Barbell Conditioning

6 Rounds

20 seconds Hang Power Snatches 95/65 Teens: 65/45

20 seconds DUs

20 seconds Hang Clean and Jerks 95/65 Teens: 65/45

20 seconds Rest

Hang Power Snatch

Double-Unders

Hang Power Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

10 min amrap

7 Ring Rows

7 Double DB push-press 50/35 Teens: 35/25

100 ft DB Farmers Carry 50/35 Teens: 35/25

Accessory

GHD Situps

10-10-10-10

Rest as needed between sets

GHD Situps

Mobility

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

then

Accumulate 2 min of each:

Pigeon Pose

Downward Dog

Ragdoll Pose

Hip Flexor Stretch

29 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 split squats (per leg)

8 side plank clamshells (per side)

8 bird dogs (per side)

6 90/90 hip switch

Weightlifting

Back Squat

5-5-5-5-5

Work up to a heavy 5RM across 5 sets

Back Squat (5-5-5-5-5)

Go every 3 min

Metcon

Metcon (Time)

3 rounds

150m shuttle sprint

5 Deadlifts 225/155 Teens: 155/105

1 Power Clean
7 min time cap

Accessory

8-8-8 (per side)

Rest 1 minute between sets

Single Leg Good Morning

Mobility

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

Then

Accumulate 2 min of each:

Lizard pose

Supine twist pose

Couch stretch

27 Oct ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50ft bearcrawl

4 Turkish getup (moderate weight) per side

8 KB side to side pull

50 ft crab walk

Metcon

Metcon (Time)

With a partner:

15 Thrusters 135/95. Teens 95/65

20 Bench Press 155/105. Teens 105/85

25 Push Jerks 185/135. Teens 135/95

30 Power Cleans 205/155. Teens 155/105

At the top of every minute do 2 sandbag over the shoulders 150/100. Teens 100/80

Week 3 Day 6

Priority Crossfit – Barbell Club

Warm-up

2 times through

Spiderman stretch x5 per side

Supine knee hugs x6 per leg

Fire hydrants x6 per leg

Banded psoas march x8 per side

+

2 times through

Crab bridge x8

Bird dog x5 per side

Forearm/Wrist movements

Back Squat (1×8 1×8 1×6 1×6)

Front Squat (5×2 )

Light, no heavier than 75%

Tempo clean pull to power position + Clean pull (3×2+1 @ 88%)

Position > load! 3 second pull to just above mid-thigh position with shoulders over the bar. The barbell should be swept back and in contact with the thighs. Do your best to recreate the same positions on the pull.

Clean from blocks(mid-thigh) (6×3)

Power cleans from blocks at above knee to mid-thigh

Accessory

3 sets of the following:

Hanging knee raises x12

Hollow hold x30sec

Hip Extensions: 3×10

Double KB OH hold 30 sec

26 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Supine Curl Ups

6 T-Spine Rotation from Side Plank

6 Banded Psaos March (per/side)

Weightlifting

Deadlift

Build to 5RM for the day

then

4 sets x 5 reps @ 90% of 5RM from today.

Rest 2 minutes between sets

Deadlift (5rm)

Deadlift (5-5-5-5)

90% of 5rm

Metcon

Metcon (Time)

150 Double Unders

60 Wallballs 20/14

30 Chest 2 Bar Pull Ups

150 Double Unders
12 min timecap

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

Childs pose