5 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec singles

50 ft bearcrawl

50 ft reverse bear crawl

8 scapula pullups

Gymnastics

3 Sets

8 Unbroken Chest 2 Bar Pull Ups

Max Effort Handstand Walk

5 Unbroken Bar Muscle Ups

Max Effort L-Sit Hold

Rest 90 seconds between sets

Chest-To-Bar Pull-ups

Handstand Walk

Bar Muscle-ups

L-Sit

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

15 DB Snatches 50/35 Teens: 35/25

30 Double Unders

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

4 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

50 ft Quadruped Crawl

8 Single Skater Squat (per side)

8 KB Kang Squat

Weightlifting

Back Squat – 10 min to Build to 2RM for the day

then

2-2 @ 95% of 2RM

Back Squat (2RM)

Back Squat (2-2)

Metcon

Metcon (Time)

1200m Row

100/80 Cals on Assault Bike
20 min timecap

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

3 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

1 minute Hip Hinge w/ KB

8 Single Leg Glute Airplanes (per side)

8 Loaded 90/90 Hip Switch

8 KB Sots Press @ light load

Weightlifting

Every 90 seconds x 10 sets:

Clean and Jerk x 1 rep, start @ 65% and increase each set

Clean and Jerk

Metcon

Metcon (Time)

3 Rounds:

15 Cals on Rower

12 DB Power Clean and Jerks 50/35 Teens: 35/25

6 Muscle Ups

2 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

30 Sec Jumping jacks

30 sec single unders

30 sec KB Armbar (per side)

8 KB Squat Snatch (per side)

Weightlifting

15 Minute EMOM:

Minute 1-5: Snatch x 3 reps @ 68%

Minute 6-10: Snatch x 2 reps @ 72%

Minute 11-15: Snatch x 1 rep @ 78%

then

5 singles, increasing in weight. Once you miss you are done

Snatch

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP:

45 DUs

15 Power Snatches 115/85 Teens: 85/55

30 Burpees over the bar

15 Chest 2 Bar Pull Ups

45 DUs

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

1 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP @ warm up pace

8 Single Leg Box Step Up w/ Leg Lift (per side)

8 Banded Wall Slides

8 Press from Squat w DB (per side)

Metcon

3 Min AMRAP:

12 Wallballs 20/14

9 Toes 2 Bar

6 Ring Dips

rest 2 Minutes, then move to Metcon 2

Metcon 2

3 Min AMRAP:

12 Cals on Rower

9 Thrusters 95/65 Teens: 65/45

6 Bar Facing Burpees

rest 2 Minutes, then move to Metcon 3

Metcon 3

3 Min AMRAP:

12 Cals on AB

9 Box Jump Overs 30/24

6 Deadlifts 225/155 Teens: 155/125

rest 2 Minutes, then move to Metcon 4

Metcon 4

3 Min AMRAP:

12 Power Cleans 135/95 Teens: 95/65

9 S.T.O 135/95 Teens: 95/65

6 OHS 135/95 Teens: 95/65

Metcon (AMRAP – Reps)

3 Min AMRAP:

12 Wallballs 20/14

9 Toes 2 Bar

6 Ring Dips

rest 2 Minutes, then move to Metcon 2

Metcon (AMRAP – Reps)

Metcon 2

3 Min AMRAP:

12 Cals on Rower

9 Thrusters 95/65 Teens: 65/45

6 Bar Facing Burpees

rest 2 Minutes, then move to Metcon 3

Metcon (AMRAP – Reps)

Metcon 3

3 Min AMRAP:

12 Cals on AB

9 Box Jump Overs 30/24

6 Deadlifts 225/155 Teens: 155/125

rest 2 Minutes, then move to Metcon 4

Metcon (AMRAP – Reps)

Metcon 4

3 Min AMRAP:

12 Power Cleans 135/95 Teens: 95/65

9 S.T.O 135/95 Teens: 95/65

6 OHS 135/95 Teens: 95/65

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

29 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 kip swings

5 worlds greatest stretch

10 banded glute bridges

Down/back Monster walk (fwd/back/side/side)

Metcon

Metcon (Time)

With a partner:

30 synchro toes-to-bars

40 synchro single-arm dumbbell snatches

50 synchro dumbbell box step-overs

40 synchro single-arm dumbbell snatches

30 synchro toes-to-bars
15 Min time cap

28 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

50 ft Loaded Duck Walk

6 Half Kneeling Bottoms Up KB Press

30 Seconds Single Arm Farmers Carry Hold (per side)

Weightlifting

Every 2 Minutes for 6 Sets:

3 Front Squats + 1 Jerk

Add 10# from 31 Aug ’18

Front Squat

Split Jerk

Metcon

Metcon (Time)

1500m row

150 Double unders

1.5 mile run
20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Single leg bow pose

lizard pose

reclined twist pose

27 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec jumping lunges

30 sec single unders

30 sec KB Armbar (per side)

6 KB Squat Snatch (per side)

Weightlifting

10 Minute EMOM:

Power Snatch + Hang Snatch

Start at 65% and increase weight every 2 sets

Power Snatch + Snatch

Metcon

Metcon (Time)

50 Chest to Bar Pull-Ups

50 Wallballs @ 20/14

50 HSPU

50 Cals on Rower
15 min time cap

Metcon

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

26 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

1 minute KB hip hinge

5 Single Leg Glute Airplanes (per side)

5 Loaded 90/90 Hip Switch

5 PVC Sots Press

Weightlifting

Every 2 min for 8 sets

1 Clean Pull + 1 Hang squat clean

Rest 2 minutes

Increase weight each set; build to a tough set for the day

Clean Pull

Hang Clean

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP:

15m Sled Push 225/155

50m Sandbag Bear Hug Carry 150/100

15 OHS 95/65

50m Sandbag Bear Hug Carry 150/100

Mobility

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

then

Accumulate 2 min of each:

Seated forward fold

Seated side straddle stretch

Frog pose

25 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft Quadruped Crawl

8 Single leg Skater Squat (per side)

8 KB Kang Squat

Weightlifting

Back Squat

3-3-3 @ 70%

2 sec lower

explode up

1 sec pause at top

Rest 2 minutes between sets

Back Squat (3-3-3)

Metcon

Metcon (Time)

4 Rounds:

2 Legless Rope Climbs

4 DB Thrusters 50/35 Teens: 35/25

6 Deadlift 225/155 Teens: 155/105

8 HSPU
15 min time cap

Accessory

Glute-Ham Raises (3-3-3)

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