22 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

1 Minute Hip Hinge KB Hold

5 Single Leg Glute Airplanes (per side)

5 Loaded 90/90 Hip Switch (per side)

5 Bottom of Squat KB Press Overhead (per side)

Gymnastics

9 minute EMOM:

Minute 1 – 20 seconds ME HSPU

Minute 2 – 20 seconds Hollow Rocks

Minute 3 – 20 seconds Bar Muscle Ups

Handstand Push-ups (20 Sec)

Hollow Rocks (20 Sec)

Bar Muscle-ups (20 Sec)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP:

50 ft Farmers Carry 70/53 Teens: 53/35

50 Double Unders

5 Push Press 185/125 Teens: 125/85

Mobility

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

then

Accumulate 2 min of each:

Downward dog

Lying handcuffs

Thread the needle

21 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

50ft Quadruped Crawl

5 Single Skater Squat (per side)

5 KB Kang Squat to Press w/ PVC

Weightlifting

Tempo Back Squat – 3×5 @ 80% of 1RM

Rest 2 minutes between sets

2 sec lower/explode up

Back Squat (5-5-5)

Metcon

Metcon (5 Rounds for time)

Every 2 Minutes for 5 Rounds:

10 Cals on AB

10 Deadlifts 225/155 Teens: 155/105

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

20 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 Step back drop lunge (front foot on 45# plate)

5 Wall Slide Ys

5 Press from Squat w/ DB (per side)

Gymnastics

9 Minute EMOM:

Minute 1: 20 seconds ME Ring Muscle Ups

Minute 2: 20 seconds L – Hang

Minute 3: 20 seconds ME Toes 2 Bar

** If you have ring MU, do the L-Hang on rings

Muscle-ups (20 Sec)

L-Hang (20 sec)

Toes-To-Bar (20 Sec)

Metcon

Metcon (Time)

3 Rounds:

400 meter Run

21 DB Power Snatches 50/35 Teens: 35/25

12 Chest to Bar Pull Ups
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

Twisted cross w/ palm up

Hip flexor stretch

18 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

200m run

50 ft bearcrawl

25 jumping jacks

5 tempo pushups – 3 sec lower/2 sec pause at bottom/explode up

Metcon

Metcon (Time)

Modified Lunging Worm

With a Partner:

36-24-12 reps for time of:

Barbell thrusters 135/95

Lateral Barbell burpees

*10 Lunges after each set

Mobility

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

then

Accumulate 2 min of each:

Couch stretch

Pigeon pose

Twisted cross

17 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 min amrap

5 Rock Back to Bear Squats

5 Single Arm DB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Accessory

10 min EMOM:

Odd – Tire Flips @ AHAP

Even – 40m Sandbag Bear Hug Carry 150/100 Teens: 100/80

Tire Flip

Sandbag Bear Hug Walk

Metcon

Metcon (Time)

3 Rounds

300m run

10 DB Squat Snatches 50/35 teens: 35/25

3 Rope Climbs

Rest 3 min between rounds

18 min time cap
Score total time

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Recline twist pose

Dragon pose

16 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 minute AMRAP:

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

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

Weightlifting

15 Minute EMOM

Clean and Jerk

Mins 1 – 5: 2 Clean/Jerk @ 75%

Mins 6 – 10: 2 Clean/Jerk @ 80%

Mins 11-15: 1 Clean/Jerk @ 85%

Clean and Jerk (15 Min EMOM)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP:

35 Double Unders

10 Power Snatches 75/55 Teens: 55/35

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

15 Aug ’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)

5 Banded Glute Brides

30 seconds Prayer Stretch

Weightlifting

6 minute EMOM

3 High Hang Clean

increase weight each set based on how you feel

High-Hang Clean (3-3-3-3-3)

Metcon

Metcon (Time)

10 rounds

10 Wallballs 20/14

1 Rope Cimb

Rest 1 minute
score total time

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

14 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 min amrap

6-8 Minute AMRAP:

50 ft Quadruped Crawl

5 KB Cossack Squats (per side)

5 Tempo Goblet Squats – 5 sec lower/2 sec hold at bottom/explode up

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 Minute AMRAP:

21-15-9

Deadlifts 225/155 Teens: 155/105

9-15-21

Ring Dips

Rest 2 minutes

4 Minute AMRAP:

21-15-9

HSPU

9-15-21

Burpees to 6 inch target

Rest 2 minutes

4 Minute AMRAP:

21-15-9

Chest to Bar Pull Ups

9-15-21

Cals on Assault Bike

Rest 2 minutes, then repeat 1 more time through all 3 Metcons
Score total reps

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

13 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap at warmup pace

8 RNT Reverse Lunges (per side)

8 Tall Kneeling Banded Ys

8 Banded OHS

Weightlifting

6 Minute EMOM

4 Snatch Push Press @ 75-80% of 1RM Snatch

Snatch Grip Push Press (4-4-4-4-4-4)

Metcon

Metcon (Time)

4 Rounds

12 OHS 95/65 Teens: 65/45

12 Toes to Bar

12 Burpee Box Jump Overs 24/20
12 min time cap

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Twisted cross w/ palm up

Hip flexor stretch

11 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

Down – bearcrawl

8 half kneeling clean/press (per side)

Back – Duck walk

4 Worlds greatest stretch

Metcon

Metcon (Time)

Team Triple 3

With a partner:

3k Row

300 Double Unders

3 mile run
Split work any way desired