7 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

400m run @ conversational pace

50ft walking lunge w/ twist

10 alternating DB snatches

10 DB OH walking lunges

Metcon

Metcon (AMRAP – Reps)

With a partner on a running clock:

00:00-10:00

10 min amrap

60 double unders

15 wall balls 20/14

12 alternating DB snatch 50/35 Teens: 35/25

10:00-20:00

Max calories on bike or rower

20:00-30:00

10 min amrap

200m sandbag run 60/40

8 burpees over sandbag

25ft sandbag OH walking lunge 60/40

8 sandbag situps 60/40

30:00-40:00

Max calories on bike or rower
split work as needed.

One partner works at a time.

6 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 snatch grip deadlifts stopping at the end of the first pull

5 snatch grip pulls from knees to hip pockets (2nd pull)

then

2 rounds

5 Muscle snatch

5 Overhead squat

then

2 rounds

5 Muscle clean

5 Front Squats

Weightlifting

10 min EMOM

1 Snatch

1-5 Mins 70-75% of 1RM

6-10 Mins 75-80% of 1RM

immediately in to

10 min EMOM

1 Clean and Jerk

1-5 Mins 70-75% of 1RM

6-10 Mins 75-80% of 1RM

Snatch (10 min EMOM)

Snatch (10 min EMOM)

Clean and Jerk (10 min EMOM)

Mobility

Accumulate 2 min of each:

Bretzel stretch

Couch stretch

Prayer stretch w/ pvc

5 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

10 banded good mornings

10 walking lunges w/twist

6 half kneeling KB clean and press

6 bear/crab rolls

then

5 min J-hook practice

Weightlifting

Every 2 min for 10 min

Sumo Deadlift – 5-5-5-5-5

Sumo Deadlift (5-5-5-5-5)

build to a heavy 5 rep sumo deadlift over 5 sets

Metcon

Metcon (Time)

4 rounds

400m run

2 rope climbs

2 squat cleans 225/155 Teens: 155/110
13 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Pigeon pose

Seated straddle stretch

4 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down – reverse lunge

8 bottom up KB strict press (per side)

back – spiderman lunge with rotation

then

2 min of jump rope

Metcon

Metcon (Time)

“1776”

Teams of 3:

Kettlebell Swings 53/35 Teens: 35/25

Box Jumps 24/20

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double Unders

Wall Balls 20/14

Sandbag over the shoulder 60/40

Push Press 115/80 Teens: 80/55
As a team, complete a total of 1776 reps.

Movements may be accomplished in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team may not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

3 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Side Lying Clam Shells w/ Band around knees (per side)

8 Split Squats (per side)

then

3 sets of 5 strict pullups

Metcon

Metcon (Time)

1k Row OR 800m Run

Then

5 Rounds

8 Burpee Strict Chest to Bar Pull-Ups

12 KB Swings 70/53 Teens: 53/35
20 min time cap

Accessory

GHD Situps

10-10-10

GHD Situps (10-10-10)

Mobility

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

then

Accumulate 2 min of each:

Frog pose

Twisted half lizard pose

Recline twist pose

2 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Goblet Squat

Down/Back waiters and farmers carry

then

5 min amrap

100m run

5 burpees

10 squats

Gymnastics

5 min EMOM

2 unbroken Ring Muscle-Ups

Muscle-ups (2-2-2-2-2)

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 minute AMRAP

5 OHS 115/80 Teens: 80/55

10 Bar Facing Burpees

15 Box Jump Over 24/20

Rest 2 minutes

4 minute AMRAP

15 Wallballs 20/14

10 Hang Power Cleans 115/80 Teens: 80/55

5 Bar Muscle Ups

Rest 4 minutes then begin second round

Mobility

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

then

accumulate 2 min of each:

Supine twist pose

Twisted Cross

Lizard pose

30 June ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

2 rounds

Down – duck walk

Back – bear crawl with odd object drag

10 shoulder taps in plank position

3 wall walks

Metcon

Metcon (Time)

400m run

20 Power clean and jerk 185/135. Teens 135/95

400m run

40 synchro bar facing burpees

400m run

60 T2B

400m run

80 wall balls 20/14

400m run

100 KB swings 53/35 Teens 35/25
Runs are completed together. Split reps any way desired with exception of synchro burpees.

29 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

6 Split Squats (per side)

8 Banded Psoas March

Down/Back single Arm Farmers Carry

Metcon

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.


Josie enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.

28 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 worlds greatest stretch (per side)

8 Scapula push-ups

8 kip swings

then

Burgener warm-up

Weightlifting

Every 90 seconds for 8 Sets

1 Snatch

Snatch (1-1-1-1-1-1-1-1)

start at 60% and increase to 70% for remaining sets

work on speed, timing, and confidence of the lift

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65 Teens: 65/45

12-9-6

Ring Muscle-Ups
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

27 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

3 Sets

5 Push ups

5 Ring Dips

20 Second Nose to Wall Handstand Hold

Weightlifting

Power Clean & Push Jerk

4-4-4-4 80% of Heaviest Complex from 6 June

Rest 90 seconds between sets

Clean and Jerk (4-4-4-4)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

10 Shoulder to Overhead 115/80 Teens: 80/55

15 Toes to Bar

200m sprint

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch