29 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min Loco Motion

-10 Second Hang from pull-up rig w/ feet touching ground

-Ostrich walk

-10 Second Supinated hang from pull-up rig w/ feet touching ground

– Horse Walk

– Sumo Stance Inch Worms

– Duck Walk

– Walking Cossack Lunges

– Lizard Walk

Weightlifting

Back Squat – 4,3,3,2,2

Rest 15 seconds

5 Speed Skaters (per side) after each set

Back Squat (4-3-3-2-2)

build to heavy double across 5 working sets

rest 2 min after speed skaters each set

Metcon

Metcon (AMRAP – Reps)

15 minute clock

1200m row

with remaining time, AMRAP of:

1 power clean @ 80% 1RM

5 Pull-ups

10 Push-ups

15 tuck-jumps
row doesn’t count towards score – only score reps from AMRAP

Mobility

Accumulate 2 minutes of each:

downward dog

thread the needle

reclined twist pose

28 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 KB Screwdrivers in supine and side lying positions (per side)

12 Pillar to Plank

5 quadruped t-spine twist (per side)

then

2 rounds w/ empty barbell

3 muscle snatch

3 OHS

3 snatch balance

3 hang power snatch

Weightlifting

Snatch (6x(1.1))

6 sets of snatch clusters

rest 10 seconds between snatch singles

rest 2 minutes between clusters

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

16 Cals on Assault bike

8 Shoulder to Overhead 165/115 teens: 115/80

4 Burpee Box Jump Overs 30/24

Mobility

accumulate 2 min of each:

Prayer stretch

Pigeon pose

Towel stretch

27 Mar ’18

Priority Crossfit – CrossFit

Weightlifting

Front Squat – 3,3,3,2,2,2

Rest 20 seconds

1 Shin Hop to Broad Jump between sets

Build to heavy double front squat across 6 working sets

No failed reps

As soon as your feet touch the ground from the shin hops, explode into the broad jump. There should be zero pause between the shin hops and broad jumps

Rest 2 minutes after the shin hop to broad jump and before starting a new set of back squats

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

Down/back Banded Monster Walks (per side)

5 Single Arm Ring Row (per side)

8 Banded Bird Dogs (per side)

10 Scap Pull-ups on rings (or bars)

Front Squat (3-3-3-2-2-2)

move directly to shin hop after each set

Shin hop broad jump should be max effort each time

Metcon

Metcon (Time)

4 Rounds

10 Calorie Row

8 Ring Pull-Ups

6 DB Thrusters 50/35 teens: 35/25

Mobility

Accumulate 2 min of each:

Pigeon pose

Seated side straddle stretch

Twisted half lizard pose

Box shoulder stretch

26 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

6 Half Kneeling Bottoms Up KB Press (per side)

10 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

then

2 rounds w/ empty barbell – controlled reps

3 muscle cleans

3 strict press

3 hang power cleans

Weightlifting

Power Cleans – 5,4,3,2,2

3 Jumping Good Mornings after each set

Power Clean (5-4-3-2-2)

Build to heavy double power clean

No touch n go.

Rest no more than 5 seconds between reps in a set

Use a 35# or less KB for the Jumping Good Mornings, by holding it with both hands at the top of the back.

Each rep should be as explosive as possible.

Rest 2 minutes after jumping good mornings

Metcon

Metcon (Time)

3 rounds

500m row

8 double KB ground to box to Box Jump Over 53/35 teens: 35/25, 30/24 inches

8 double KB Hang Cleans 53/35 teens: 35/25

Rest 2 minutes
subtract rest from total time

maintain consistent pace across each round

Mobility

accumulate 2 minutes of each:

Supine twist pose

Twisted cross

Single leg forward fold

24 Mar ’17

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min of locomotion

– Bear crawl (down)

– duck walk (back)

– alternate kick up to HS (down)

– horse walk (back)

Metcon

Metcon (AMRAP – Reps)

With a partner

40 Minute clock

3200m row

With remaining time AMRAP of:

Partner A:

5 Ground To Overhead 185/135 teens: 135/95

5 burpee box jump overs 24/20

Partner B:

30m Lateral Sandbag Throw 60/40
Split row any way desired, however row must be completed before moving on to the amrap.

For the amrap:

Both partners work simultaneously. Partner A continues to work until Partner B completes the sandbag throw. Once Partner B completes it, partners will switch. Partner B will then pick up where Partner A left off.

Row and sandbag throw do not count towards score. We are only scoring the G2O/BBJO couplet

Mobility

accumulate 2 min of each:

lying handcuffs – 15 reps

frog pose

single leg bow pose

23 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m bear crawl

6 half kneeling bottom up kb presses

6 side laying t spine rotations

10m duck walk

Then

2 rounds w/ empty barbell

3 muscle cleans

3 front squats

3 strict press

3 thrusters

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

22 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

then

2 rounds

5 KB screwdriver press in supine and side lying positions

12 pillar to plank

3 wall walks

5 jumping air squats

Weightlifting

Close Grip Bench Press (4-4-4-3-3-3)

build to a heavy triple

Metcon

Metcon (Time)

4 Rounds

10 Cals on Assault Bike

10 Sandbag Burpees 60/40

20 Lateral Sandbag Throws 60/40

Rest 1 minute

Mobility

Accumulate 2 min of each:

Pigeon Pose

Prayer Stretch

Towel Stretch

21 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

6 quadruped t spine rotation

8 dead bugs

6 banded good mornings

8 kip swings

Then

2 rounds w/ empty barbell

3 muscle snatch

3 OHS

3 snatch balance

Weightlifting

High-Hang Snatch (3x(3×2))

Metcon

Metcon (Time)

21-15-9

hang power cleans 115/80 teens: 80/55

bar facing burpees

Mobility

Accumulate 2 minutes of each:

box shoulder stretch

twisted cross

couch stretch

20 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

Down and back monster walks

6 single arm ring row

8 banded bird dogs

10 scapula pull-ups

Weightlifting

Back Squat (4-4-4-3-3-3)

Build to a heavy triple

Perform 2 seated box jumps after each set

Metcon

Metcon (AMRAP – Reps)

12 min amrap

250m row

9 push-ups

7 lateral box jump overs 24/20

5 chest to bar pull-ups

3 deadlifts 275/195. Teens: 195/135
Row counts for 2 reps. 1 Rep to start, 2nd rep for finishing.

Mobility

Accumulate 2 min of each

Pigeon pose

Twisted half lizard pose

Seated side straddle stretch

19 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

6 half kneeling KB bottom up presses

8 staggered stance good mornings

10 scapula push-ups on elbows

Weightlifting

Push Press (4-4-4-3-3-3)

Build to a heavy triple for the day

Metcon

Metcon (Time)

3 rounds

50 double unders

12 dumbbell hang C/J 50/35 teens 35/25

24 abmat situps

Rest 2:30 between rounds
Subtract rest from total time

Mobility

Accumulate 2 minutes of each

Reclined twist pose

Thread the needle

Single leg forward fold