5 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 dead bugs (per side)

8 psoas march (per side)

8 kneeling hip hinge

8 band pull aparts

Accessory

3 rounds

Single Arm overhead KB walk – down and back – as heavy as possible

rest 30 seconds

pull-up cluster 3-3-3-3-3

rest 30 sec

20 sec weighted side plank

rest 90 seconds

Pull up cluster is 3 at each position:

Narrow, regular, wide, palms facing you, mixed grip

Weightlifting

Jerk (1-1-1-1)

build to a heavy jerk cluster
add 10 lbs from last week

rest 12 seconds between reps

re-rack barbell each time during rest

Metcon

Hell (Calories)

Tabata Assault bike

Mobility

accumulate 2 minutes of each:

couch stretch

seated forward fold

banded hip distraction

4 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at easy pace

then

2 rounds

8 bird dogs

8 scapula pushups

8 good mornings

Weightlifting

Squat Clean (2-2-2-2-2-2-2-2)

Every 30 seconds for 4 minutes

2 Cleans 75% of 1RM
Full Squat

Touch and go if possible

Clean Grip Deadlift (8-8-8)

Clean Grip Deadlift – 3 x 8 75% of clean 1RM
rest as needed between sets

focus on mechanics of movement – not adding weight

Metcon

Metcon (Time)

For Time:

800 Meter Run

50 Overhead Squats 45/35 teens: 35/25

800 Meter Run

50 Thrusters 45/35 teens: 35/25

800 Meter Run

50 Front Squats 45/35 teens: 35/25

Mobility

lacrosse ball

– quads just above knees

– move legs through range of motion

– along shins

– hips

foam roll

– calves

– side to side

– Achilles

couch stretch

3 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at an easy pace

then

2 rounds

5 Scapula Pull Ups

10 kip swings

8 bottom up KB press

5 Goblet Squat slow and controlled reps

Gymnastics

Pull up series

12 Min EMOM

Min 1 – 7 pull-ups

Min 2 – 5 C2B

Min 3 – 3 bar muscle ups

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP:

9 KB Thrusters 53/35 teens: 35/25

9 Chest to Bar Pull-Ups

35 Double Unders
1 KB per hand

Mobility

Accumulate 2 minutes of the following:

Pigeon Pose

Thread the Needle

Half Front Split

2 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min at easy pace (bike/row/run)

then

3 Sets

8 Supine Wall Press from Deadbug (per side)

8 Half Kneeling Snatch Grip Press (per side)

5 Half Kneeling Overhead Split Squat (per side)

8 Split Stance Good Mornings (per side)

Weightlifting

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

Every 30 seconds for 4 minutes

2 Snatch @ 75% of 1RM
try to touch and go

return to ground each rep

Full Squat

Snatch Grip Deadlift (8-8-8)

Snatch Grip Deadlift – 3x 8 reps 75% of Snatch 1RM
Stay at same weight across all 3 sets

Focus on mechanics of the movement instead of adding weight

rest 2 min between sets

Metcon

Metcon (AMRAP – Reps)

6 rounds

90 Second AMRAP:

5 Power Snatches 75/55 teens: 55/45

5 Bar Facing Burpees

Rest 90 seconds

Mobility

Accumulate 2 minutes of each:

twisted half lizard pose

box shoulder stretch

seated forward fold

30 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min on bike or rower at easy pace

– increase pace each minute

5 rounds of “Cindy”

Metcon

Metcon (AMRAP – Reps)

4 Sets W/ Partner

On a 2 Minute Clock:

Sled push down and back 45lbs for men, empty for women

10 Alternating KB Snatches @ 53/35 lbs

10 Burpee Box Jumps @ 24/20 inches

Rest 2 minutes
One partner works at a time during each 2 minute segment

Prowler push counts for 1 rep if you start it, 2 if you complete it.

Mobility

accumulate two minutes of each

seated forward fold

pigeon pose

supine twist

29 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row at easy pace

– Nasal breathing only

2 rounds

8 dead bugs

8 psoas march

8 scapula pushups

8 kneeling hip hinge

Weightlifting

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

build to heavy single, then COMPLETE ALL REPS AT SAME WEIGHT

rest 12 seconds between each rep

re-rack bar during rest

Metcon

Metcon (Time)

3 Rounds

20/14 Cals Assault Bike teens: 14/10

5 Bar Muscle-Ups

3 Clean and Jerks @ 80% 1 RM

Rest 3 minutes
Score is total time with rest subtracted

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

lizard pose

frog pose

28 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m Bear Crawl

10m Spider-Man lunge

8 KB suitcase deadlift at moderate weight

200m run

Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 min to develop max set

Weightlifting

Clean (2-2-2-2-2-2-2-2)

Every 30 seconds for 4 minutes

2 Clean @ 70% of 1RM

Clean Grip Deadlift (8-8-8)

3 x 8 @ 70% of clean 1RM
rest 2 minutes between sets

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

5 Ring muscle ups

30 double unders

Mobility

accumulate 2 minutes of each:

reclined twist pose

toe squat

seated side straddle stretch

27 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row @ easy pace

then

2 rounds

8 quadruped t-spine twist

5 goblet squats – slow and controlled

8 scapula pulls

Skill

Strict Pull-ups (max effort)

max effort strict pullups
scale to smallest band that will allow you to do several unbroken strict pull-ups.

Record only unbroken reps. Once you come off the bar, you are done.

Weightlifting

Front Squat (8-8-8)

75% of 1RM

Rest 2 min between sets

Metcon

Metcon (Time)

500m Row

30 burpee box jump overs 24/20

20 OHS 95/65 teens: 65/45

Mobility

accumulate 2 minutes of each:

pigeon pose (per side)

thread the needle pose (per side)

single leg saddle pose (per side)

26 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes bike/run/row (your choice) @ easy pace

-Nasal breathing ONLY

2 rounds

8 wall press dead bug

8 half-kneeling snatch grip press

8 half kneeling overhead split squat

8 split stance good mornings

Weightlifting

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

Every 30 Seconds for 4 minutes:

2 Snatch
70% of 1RM

Full squat returning to the floor each time

Snatch Deadlift (8-8-8)

3×8 @ 70% of snatch 1RM
rest 2 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

90 Second AMRAP

3 deadlift 225/155 teens: 155/110

1 Power Clean 225/155 teens: 155/110

6 Hand Stand Pushup

rest 90 sec between amraps
all out sprint each round!!!

Mobility

Accumulate 2 minutes of each

box shoulder stretch

supine twist (per side)

twisted half lizard pose (per side)

25 Sep

Priority Crossfit – CrossFit

Warm-up

()

Warm-up (No Measure)

2 rounds

250m row

8 bottom up kb press

10 push-ups

15 walking lunges

15 sec deadhang

15 banded good mornings

Weightlifting

Shoulder Press (5-5-5-5-5)

75% across all sets

Rest 2 min between sets

Metcon

Metcon (Time)

4 rounds

6 deadlift 275/195 teens – 195/135

25/18 Cal Assault Bike teens – 18/14

3 min rest
Score will be total time with rest subtracted.

Mobility

2 min of each

Foam roll quads/hamstrings

Couch stretch

Seated straddle stretch