3 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

then

2 Sets

5 Deadbugs (per side)

Rest 15 Seconds

5 Banded Hamstring Extensions (per side)

Rest 15 Seconds

5 Half Kneeling Bottoms-Up KB Press w/ LIGHT weight (per side)

then

2 minutes of banded front rack mobility

Weightlifting

5 Sets

3 Deadlift @ 2121 Tempo

Rest 15 seconds

Max Effort Kipping HSPU

Rest 2 minutes

Deadlift (3-3-3-3-3)

Increase weight each set, building to a 3RM for the day across 5 sets.

Tempo for the deadlifts is

2 Second eccentric (lowering)

1 Second pause @ bottom

2 Second concentric (pull)

1 Second pause @ top

STICK TO THE TEMPO!!

Handstand Push-ups (max)

Push the reps for the Handstand Push-ups

Each set must be unbroken. Once you come off the wall, you are done for that set.

Metcon

Metcon (3 Rounds for reps)

3 Minute AMRAP

12 Wall Balls 20/14lbs

8 Chest to Bar Pull-Ups

12 Box Jumps 24/20

Rest 2 Minutes

3 Minute AMRAP:

10 Front Squats 135/95 teens: 95/65

6 Bar Muscle Ups

10 Cals on Rower

Rest 2 Minutes

3 Minute AMRAP

12 Shoulder to Overhead 135/95 teens: 95/65

16 Alternating Pistols (8 per leg)

42 Double unders
maintain a sustainable pace throughout, then push the pace on the last amrap.

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Toe squat

Dragon pose

Box shoulder stretch

2 Jan 18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 bottom up KB press w/ light weight (nothing over 16 lbs)

Rest 15 Seconds

5 Side Lying Clam w T-Spine Rotation (per side)

Rest 15 Seconds

5 Quadruped Rock Back to Goblet Squat

then

2 minutes of banded ankle dorsiflexion mobility work

Weightlifting

Snatch (1-1-1)

Snatch clusters

Every 90 Seconds for 9 Minutes Complete a

Snatch x 1-1-1 rep scheme

Rest no more than 8 seconds between singles in a cluster set

Start @ 65% of 1RM and increase weight every set

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP @ 80-85% effort:

8 Thrusters @ 115/80 teens: 80/55

8 Toes to Bar

8 Bar Facing Burpees
The goal is to hold a sustainable pace throughout

Start slower than you normally would and increase the pace as time goes on, but don’t push any harder than 85% of your work capacity.

Work on pacing and fluid transitions. Recover on the move

Mobility

accumulate 2 minutes of each in 30 second intervals:

Seated forward fold

Seated side straddle stretch

Lizard pose

Prayer stretch

30 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

10m bear crawl

8 bottom up kettlebell press w/ light weight (nothing over 16 lb)

10m duck walk

8 bear/crab rolls

then

Prone t-spine twist

foam roll lats and t-spine

Metcon

Metcon (AMRAP – Reps)

With a partner

30 min AMRAP

10 man makers 35/25 teens: 25/15

20 dumbbell deadlift

30 alternating dumbbell snatches

40 single arm OH Lunges

50 dumbbell swings
use the same pair of dumbbells throughout

split work as needed however, each partner must do a portion of each movement

Mobility

accumulate 2 min of each:

lying handcuffs – 15 reps

thread the needle pose

twisted half lizard pose

29 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m Sampson stretch

8 med ball cleans

10m bear crawl

8 push-ups

Weightlifting

Clean and Jerk (1-1-1-1-1)

Work up to 1RM C/J

Squat or Power clean

Split jerk

Metcon

Metcon (Time)

25 burpees

25 power cleans 135/95. Teens: 95/65

25 burpees

At the top of every minute complete 7 wall balls 20/14
Wod starts with burpees. At the 1:00 mark stop and complete 7 wall balls. Then pick up where you left off. Continue until wod is complete.

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Prayer stretch

Twisted cross

28 Dec

Priority Crossfit – CrossFit

Accessory

Movement Flow Day

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression 1

5 Minute T-Spine Flow Progression 1

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Down Regualtion Breathing

Alt-Nasal Breathing:

5 sets of each

Left-Nasal @ 5 second inhale / 5 second exhale

Right-Nasal @ 5 second inhale / 5 second exhale

Normal Nasal Breathing:

10 sets of 7/30/7/X

7 second inhale

30 second hold

7 second exhale

X No hold

Skill

Split Jerk footwork

Gymnastics

Handstand Walk

Max effort in 10 min

27 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

8 90/90 breath cycles

10m Sampson stretch

8 bottom up kettlebell presses w/ LIGHT weight (nothing over 16lb)

8 scapula pulls

Then

2 rounds

5 PVC strict press

5 pvc push press w/ 3 sec pause in dip

5 push jerks
Concentrate on movement over speed

During PVC work, focus on footwork and catch stance

Weightlifting

Push Jerk (1-1-1-1-1)

From the rack

build to a 1RM

rest as needed between attempts

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Teen weights: 65/45

Mobility

Accumulate 2 minutes of each:

Supine twist

Lizard pose

Box shoulder stretch

23 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

then

2 rounds

8 PVC pass through

8 PVC strict press

8 PVC good morning

5 med ball clean wall balls
reps should be slow and controlled

Metcon (Time)

With a partner:

“Iron Triathlon”

1-20 reps

deadlift @ 1.5x bodyweight

bench press @ 1x bodyweight

squat clean @ .75x bodyweight
split reps any way necessary

after the round first round, each partner must do at least 1 rep of each movement

Mobility

Accumulate 2 minutes of each:

pigeon stretch

supine twist

couch stretch

lacrosse ball:

pecs/shoulder/lats

22 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

Nasal breathing only

then

2 Rounds

5 Deadbug Wall Press (per side)

5 Scap Push Ups

5 Banded Good Mornings

5 Broad Jumps

then

lacrosse ball on shoulders and t-spine

Metcon

Metcon (Time)

“12 Days of Christmas”

1 Clean/Jerk @ 80%

2 Deadlifts

3 Burpees

4 Pull-ups

5 Wall balls 20/14

6 Box Jumps 24/20

7 KB swings 53/35

8 Jumping Lunges

9 Push-ups

10 Toes to Bar

11 Sit-Ups

12 Front Squat

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

prayer stretch

twisted cross

21 Dec

Priority Crossfit – CrossFit

Accessory

Movement Flow Day

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression 1

5 Minute T-Spine Flow Progression 1

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Down Regualtion Breathing

Alt-Nasal Breathing:

5 sets of each

Left-Nasal @ 5 second inhale / 5 second exhale

Right-Nasal @ 5 second inhale / 5 second exhale

Normal Nasal Breathing:

10 sets of 7/30/7/X

7 second inhale

30 second hold

7 second exhale

X No hold

Weightlifting

The CrossFit Total (Total Weight)

20 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

then

2 Rounds

5 90/90 Breathing w/ Hip Lift

5 Front Foot Elevated split squat w/ Single Arm KB Front Rack Hold (per side)

30 Second Prayer Stetch w/PVC

Weightlifting

Clean (1-1-1-1-1)

Work up to establish 1 RM Clean

Rest as needed between attempts

full squat

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Mobility

accumulate 2 minutes of each:

reclined twist pose

seated forward fold

frog pose

lacrosse ball:

high glutes