21 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

1 minute bretzel (per side)

then

2 rounds with an empty barbell

5 muscle snatches

5 hang power snatches

5 OHS

5 snatch balance

Weightlifting

Every 2 minutes for 8 Sets

2 Snatches

Start @ 75% & increase to 85%, then stay there for remaining sets.

Snatch (2-2-2-2-2-2-2-2)

full squat

Metcon

Metcon (AMRAP – Reps)

16 Minute AMRAP

200 Double Unders

30 Power Snatches 75/55 Teens 55/35

150 Double Unders

20 OHS 75/55 Teens: 55/35

100 Double Unders

10 Rope Climbs

Mobility

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

then

accumulate 2 min of each:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

20 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 bottom up KB press (per side)

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

5 goblet squats w/ 30 second hold on last rep

Gymnastics

2 Rounds

5 Strict Dips

Rest 20 seconds

10 Deficit Push-Ups

Rest 20 seconds

5 Strict Wall Facing HSPU

Rest 1 minute

Ring Dips (5-5)

Deficit Pushup (10-10)

Wall Facing Hand Stand Pushup (5-5)

Metcon

Metcon (Time)

5 Rounds

7 Cals on Assault bike

7 Wallballs 20/14

7 Unbroken C2BPull-Ups

Rest 1 minute
each round is a sprint.

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

19 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Scapula Push Ups

5 Spiderman Lunge (per side)

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Rear Foot Elevated DB Split Squat – 4×5 @ 32X1 tempo (per side)

Rest 2 minutes between sets

The tempo is:

3 second eccentric (lowering)

2 second pause in bottom

X explode up

1 second pause @ top

Rear Foot Elevated Split Squat (5-5-5-5)

4-6″ deficit under rear foot

Metcon

Metcon (Time)

3 Rounds

12 DB Box Step Over 24/20 and 50/35 Teens: 35/25

100 ft DB Waiters Carry + DB Front Rack Hold 50/35 lbs (per side)

12 Ring Push-Ups

100 ft Single Arm Farmers Carry (50 ft per side) 50/35 Teens: 35/25

12 Cals on Rower

Mobility

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

then

accumulate 2 min of each:

Thread the needle

Seated straddle stretch

Prayer stretch

Bretzel

18 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat w/ 3 sec lower and 3 sec pause

Down/back Single Arm OH KB Walk (per side)

then

3 times through w/ empty barbell

3 sec pause w/ bar @ mid shin

3 sec pause @ just above knee

3 hang power cleans w/ 3 sec pause in the hang

3 strict press

Weightlifting

4 Sets

2 Halting Clean Deadlift @ mid thigh + 3 Clean Pull

Rest 2 minutes between sets

Increase load each set

Halting Clean Deadlift (2-2-2-2)

3 sec pause at mid thigh

Clean Pull (3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

10 Deadlifts 135/95 teens: 95/65

10 Burpees Over the Bar

10 Knees to Elbows

200m Run
start out slower than you think you should and increase your pace as you go.

each round should be slightly quicker than the previous one

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross

Lizard pose

16 Jun ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

5 min of locomotion movement

Metcon

Metcon (Time)

Teams of 2

Buy in:

80 Cal. Row

Then

50-35-20

Deadlift 185/125 Teens: 125/85

HSPU

Cash out:

80 Cal. Row
One partner works at a time; split reps any way desired.

Mobility

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

then

accumulate 2 min of each

lying handcuffs – 15 reps

reclined twist pose

pigeon pose

15 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds for quality of movement

Down – bear crawl

5 half kneeling KB clean and press (per arm)

Back – walking kick to HS hold

5 Worlds greatest stretch (per side)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility

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

then

accumulate 2 min of each:

Lying handcuffs – 15 reps

Pigeon pose

Seated forward fold

14 June ’18

Priority Crossfit – CrossFit

Gymnastics

14 min emom

Odd – 3 Strict HSPU

Even – 3 Strict Pull Ups

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down/Back bear crawl

1 Minute Bretzel Stretch (per side)

8 Scapula Pull Ups

5 Half Kneeling DB Press

15 Second Hanging Knee Raise Hold (knees above hips)

Handstand Push-ups (3-3-3-3-3-3-3)

Pull-ups (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

3 Rounds

800m Run

15 OHS 115/80
18 min time cap

Mobility

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

then

accumulate 2 min of the following:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

13 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

then

2 rounds w/ empty barbell

5 muscle cleans

5 strict press

5 front squats

Weightlifting

Tall Clean (5-4-3-3-3)

go every 2 minutes

Stay light focus on timing of turnover and feet

Keep arms long and shrug under the bar

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP:

1 Rope Climb

2 Deadlifts 315/225 Teens: 225/155

3 Bar Muscle-Ups

4 Double KB Snatches 53/35 Teens: 35/25

5 Cals on Assault Bike

Rest 1 minute
Rest 1 Minute after every round

You will sprint each round with the goal to push as hard as you can

Go unbroken on all reps.

Mobility

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

then

accumulate 2 min of the following:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

12 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Scap Push Ups

1 Minute Cat/Cow

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Back Squats – 3,3,3,3,3 @ 21X1 tempo

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

Build to a heavy triple over 5 sets

The tempo is

2 second eccentric (lowering)

1 second pause in bottom

X explode up

1 second pause @ top

Metcon

Metcon (Time)

3 Rounds

20m Sandbag Bear Hug Walk 60/40

10 GHD Sit Ups

20m Reverse Sled Drag 95/65

10 Sandbag Over the Shoulder 60/40

Mobility

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

then

Accumulate 2 min of the following:

Thread the needle

Seated straddle stretch

Prayer stretch

Bretzel

11 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat @ 33X1

Down/back single Arm OH KB Walk (per side)

then

2 rounds w/ empty barbell

5 muscle snatch

5 snatch grip strict press from behind the neck

5 snatch balance

Weightlifting

Every 2 min for 14min

3 Power Snatch + 1 Snatch + 1 OHS w/ 3 second pause in bottom

PS Complex (3+1+1)

Increase weight each set

Do not drop the bar between movements

Metcon

Metcon (Time)

4 Rounds

10 KB Swings 70/53 Teens: 53/35

200m Run

10 Burpees to 6 inch Target

200m Row
16 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

Lizard pose