4 Jan ’18

Priority Crossfit – CrossFit

Accessory

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

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

Metcon

Metcon (3 Rounds for calories)

Intervals:

6 Sets

45 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

5 Sets

60 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

4 Sets

75 Seconds on @ moderate effort

30 Seconds slow spin

Weightlifting

Clean (1-1-1)

Every 90 Seconds for 9 Minutes Complete

Clean x 1-1-1

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

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

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Seated straddle stretch

Thread the needle

banded hip distraction

banded shoulder distraction

foam roller

– hamstrings/lats/t-spine

lacrosse ball

– hips/scapulae/traps

If working mobility, make sure to work through entire ROM

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)