8 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

5 half kneeling kb clean and press (per side)

5 push-ups

5 air squats

100m run

Metcon

Metcon (Time)

Partner “Glen”

30 Clean/Jerk 135/95 teens 95/65

1 mile run

10 rope climbs

1 mile run

100 Burpees
Partition reps any way you want

Runs will be done together

Compare to 9 Sep ‘18

7 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 minute AMRAP:

5 Rock Back to Bear Squats

5 Single Arm DB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Deadlift – 10 min to establish tough 5RM

then

5-5-5 @ 90% of heaviest set

Deadlift

Metcon

Metcon (AMRAP – Reps)

3 rounds

1 minute of burpees

1 minute of wall-balls 20/14

1 minute of deadlifts 115/85 Teens: 85/55

1 minute of med-ball sit-ups

1 minute of hang power cleans 115/85 Teens: 85/55

Rest 1 minute

Mobility

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

then

Accumulate 2 min of each:

reclined twist pose

pigeon pose

single leg bow pose

6 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 sec single unders

5 Turkish Get Ups (per side)

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

Weightlifting

10 Minute EMOM:

Snatch w/ 3 sec pause at 1in off floor, start @ 55%, and increase to a tough set, if you miss, then go back down to the weight before.

Snatch

Metcon

Metcon (AMRAP – Reps)

11 Minute AMRAP:

15 Toes 2 Bar

12 Burpee Box Jump Overs 24/20

9 Power Snatches 115/85 Teens: 85/55

rest 2 minutes then move to next workout

Metcon (Calories)

3 min max calories on Assault bike

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

5 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

50 ft Quadruped Crawl

5 KB Cossack Squats + Single Arm Press @ light weight (per side)

5 Tempo Goblet Squats

Weightlifting

6 minute emom:

5 Single Arm KB Front Squats (per/side) 53/35

KB Front Squat

Metcon

20 Minute EMOM:

Minute 1: 15/12 Cals on Assault Bike Teens: 12/9

Minute 2: 3 Squat Snatches @ 75% of 1 RM

Minute 3: 15/12 Cals on Rower Teens: 12/9

Minute 4: 10 Shoulder to overhead

Assault Bike (Calories)

Snatch

Metcon (Calories)

Row

Shoulder to Overhead

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

4 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 YTWs

5 RNT Reverse Lunges

5 Banded OHS

Gymnastics

12 Minutes for quality of movement

3 Strict Pull Ups + 3 Chest 2 bar pull Ups

6 Box Jump Overs 24/20

3 Strict HSPU + 3 Unbroken Kipping HSPU

6 Hand Release Burpees to 6in Target

Pull-ups

Box Jump Overs

Handstand Push-ups

Hand Release Burpees

Metcon

Metcon (Time)

1000 m Row

50 DB Clean and Jerks 50/35 (Alternating Side every 5 reps) Teens: 35/25

30 Toes 2 Bar

10 DB Renegade Rows 50/35 Teens: 35/25
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross

Hip flexor stretch

3 Sep ’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)

8 Banded Glute Brides

5 half kneeling bottom up KB press w/ light weight (per side)

Metcon

Metcon (Time)

3 person teams

25 min amrap

50ft Sandbag Bear Hug Carry 150/100 Teens: 100/80

5 Power Cleans 135/95 Teens: 95/65

50ft Sandbag Carry 150/100 Teens: 100/80

5 Thrusters 135/95 Teens: 95/65
Partner A begins the workout and completes the first round. They will then tag partner b, who will complete the second round. Partner C will complete the 3rd round, and so on for the duration of the workout.

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 pose

1 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

30 sec single unders

50ft bearcrawl

5 KB clean/press (per side)

50 ft walking lunge

Metcon

Metcon (Time)

CrossFit Team Series 17.2

With a partner:

120 double-unders, each, relay

120 chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 double-unders, each, relay

Men use 95-lb. barbell

Women use 65-lb. barbell

Cap: 15 minutes

31 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 Rock Back to Bear Squats

5 Single Arm KB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Every 2 Minutes for 8 Sets:

3 Front Squats + 1 Jerk

Add 10# from 3 Aug ’18

Front Squat

Split Jerk

Metcon

Metcon (Time)

50 cals on Rower Teens: 40

21 Deadlifts 225/155 Teens: 155/105

15 Bar Facing Burpees

9 Ring Muscle Ups

15 Bar Facing Burpees

21 Deadlifts 225/155 Teens: 155/105

50 cals on Rower Teens : 40
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Downward dog

Frog pose

30 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

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

Gymnastics

12 minutes for Quality

3 Rope Climbs

5 DB Squat Snatches 50/35 (per side) Teens: 35/25

3 Rope Pull Ups (per side)

50 Double Unders

20 Second Bent Arm Hang from Pull-up bar

Rope Climb

DB Squat Snatch

Rope Pull-ups

Double-Unders

Bent Arm Hang

Metcon

Metcon (Time)

4 Rounds

400m Run

21 GHD Sit Ups

16 Thrusters 95/65 Teens: 65/45
17 min time cap

Mobility

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

then

Accumulate 2 min of each

Twisted half lizard pose

half front split

prayer stretch

29 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 second Banded Side Lying Clamshell Hold (per side)

8 Banded Glute Brides

30 Seconds Prayer Stretch

Weightlifting

Every 3 min for 6 rounds

3 Clean Pull + Hang Squat Clean

Hang Clean

Increase weight each set, building to a heavy cluster set

rest 10 sec between each rep

Metcon

Metcon (Time)

8 Rounds

3 Power Cleans 225/155 Teens: 155/105

50ft Sandbag Bear Hug Carry 150/100 Teens: 100/80

3 Bar Muscle-Ups

50ft Sandbag Bear Hug Carry 150/100 Teens: 100/80

13 min cap

Mobility

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

then

Accumulate 2 min of each:

Reclined twist pose

lizard pose

seated forward fold