5 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch Worms

6 T-Spine Rotation (per/side)

6 Half Kneeling Split Squat with Kettlebell (per/side)

Weightlifting

Front Squat

Build to heavy 3RM for the day across 5 sets

then

3-3-3-3 at 90% of 3RM

rest 2 min between sets

Front Squat (3-3-3-3-3)

Rest 2 min between sets

Front Squat (3-3-3-3)

90% of 3RM

Metcon

Metcon (Time)

6 Rounds

10 Power Snatches 75/55 Teens: 55/45

10 Lateral Bar Burpees
Move steadily, but look to keep rounds under 2 minutes

14 min time cap

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Pigeon Pose

Downward Dog

Ragdoll Pose

Hip Flexor Stretch

4 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min Amrap

30 sec single unders

5 worlds greatest stretch

8 PVC pass throughs

8 BTN strict press

Weightlifting

Shoulder Press (8-8-8-8)

Add 5 lbs to heaviest set from 20 Nov and complete all 4 sets at same weight

Metcon

Metcon (Time)

3 Rounds

45 seconds Sprint on Assault Bike

12 Deadlifts 225/155 Teens: 155/105

8 Burpee Box Jump Overs 24/20

Rest 2 Minutes after each round

Assault Bike (Calories)

Total calories from all 3 rounds

Mobility

Cool down – 5 in slow spin on bike or rower

then

Breathing & Flexibility Work:

Pigeon Pose

Rag Doll Pose

Hip Flexor Stretch

use a breathing cadence of 3 second inhale, 3 second hold, 6 second exhale, 1 second hold

3 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Half kneeling KB clean/press

12 Band pull-aparts

6 Goblet squats

6 Scapula Pullups

Gymnastics

Every Minute on the Minute x 12 Minutes:

Minute 1: 5 Strict Pull Ups

Minute 2: 5 Ring Push Ups

Minute 3: 5 Strict Toes 2 Bar

Pull-ups (5-5-5-5)

Ring Push Up (5-5-5-5)

Strict Toes-To-Bar (5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

13 min Amrap

50 Cals on Rower

40 Thrusters 45/35 Teens: 35/25

30 Kipping HSPU

Mobility

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

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

1 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft walking lunge with twist

50 ft bear crawl

1 min cat/cow

5 scapula pullups

Metcon

Metcon (AMRAP – Reps)

With a partner:

30 min AMRAP

20 Wallballs 20/14

5 Curtis Ps 135/95 Teens: 95/65

20 GHD situps

5 Devil Press 50/35 Teens: 35/25
1 Person works at a time

split up work as necessary

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Twisted cross

Childs pose

Pigeon pose

30 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 bottom up KB presses (per side)

5 pushups

5 muscle cleans w/empty barbell

5 front squats

Metcon

Big Clean Complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Perform 1 complex every 5 minutes for 6 sets

all movements are done unbroken

Accessory

3 sets of:

10 Parallete Depth Push Ups

10 Weighted Back Extension

10 Bent Over Dumbbell Row

Rest 2 minutes

Parallette Pushups

Back Extension

Bent Over Row

Mobility

Accumulate 2 minutes of each:

Downward Dog

Cobra Pose

Pigeon Pose

29 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 90/90 Plate PullOvers

6 Kettlebell Suit Case Deadlifts

6 Goblet Half Ys (per/side)

Gymnastics

3 rounds

30 Shoulder Taps from Handstand

30 Hollow Bodies

30 second Top of Ring Hold

Rest 2 min after each round

Handstand Shoulder Tap (30-30-30)

Hollow Bodies

Top of Ring Hold

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

15/10 Cals on Assault Bike

15 Ring Dips

15 Wallballs 20/14

15 Strict HSPU

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each

Pigeon Pose

Downward Dog

Rag Doll Pose

Hip Flexor Stretch

28 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch Worms

6 T-Spine Rotation from Side Lying Clam Shell (per/side)

6 Half Kneeling Split Squat with Kettlebell OH (per/side)

Weightlifting

Back Squat

Build to tough 3RM for the day across 5 sets

Rest 2 minutes, after each set.

Then

Back Squat – 4×3 @ 90% of 3RM.

Back Squat (3RM)

Back Squat (3-3-3-3)

90% of 3RM

Barbell Conditioning

Metcon (No Measure)

Every 2 Minutes x 6 sets:

9 Hang Power Clean and Jerks 95/65 Teens: 65/45

9 Front Squats 95/65 Teens: 65/45

9 Push Press 95/65 Teens: 65/45

Mobility

Cool down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Prayer Stretch

Dragon Pose

Downward Dog

27 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

6 Quadruped Rock Back to Squat

6 Wall Pressing Deadbugs

6 Dumbell Press from Squat (per/side)

then

Burgener warmup as a group

Weightlifting

Every 90 seconds for 7 sets

1 Snatch + 1 OHS

Build to a heavy complex

Snatch

Overhead Squat

Metcon

Metcon (Time)

4 Rounds

10 OHS 115/75 Teens: 75/55

10 Chest 2 bar Pull Ups

30 Sec Max Effort Sprint on Assault Bike

rest 2 Minute after each round.

Assault Bike (Calories)

total calories from all 4 rounds

Mobility

Accumulate 2 min of each

Pigeon Pose

Rag Doll Pose

Hip Flexor Stretch

26 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 bottom up KB press (per side)

6 OH KB split squats (per side)

50 ft bear crawl

then

Burgener warmup as a group

Weightlifting

Every 2 min for 6 sets

2 Snatch Pull + 1 Hi-Hang Snatch + 1 Snatch

Build each set

Snatch Pull

High-Hang Snatch

Snatch

Metcon

Metcon (Time)

25 Bar facing Burpees

15 power cleans 135/95 Teens 95/65

20 Bar facing burpees

12 power cleans 155/105 Teens: 105/75

15 Bar facing burpees

9 power cleans 185/135 Teens: 135/95

10 Bar facing burpees

6 power cleans 205/155 Teens: 155/105

5 Bar facing burpees

3 power cleans 225/185 Teens: 185/135
17 min time cap

Mobility

1 round

10 cossack squats

25ft Lizard walk

10 single leg hip airplanes

25 ft crab walk

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

24 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft ostrich walk

50 ft walking kick to handstand

50 ft bearcrawl

50 ft duck walk

Metcon

Metcon (AMRAP – Reps)

With a Partner:

60 min AMRAP

Part A

5 Bar facing Burpees

4 Power Snatch 95/65 Teens: 65/45

3 Inverted Burpees

2 Bear Complex

1 Bar Muscle Up

Part B

Calories on Rower
Partner A begins the amrap of movements while partner B begins rowing.

Work can be split any way necessary, but both partners must be working at the same time for reps to count

Calories continue to accumulate throughout entire wod

60 minute Row (Calories)

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Lying handcuffs

Twisted cross

Frog pose