7 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

50ft Quadruped Crawl

5 Single Skater Squat (per/side)

5 kang squat w/ PVC

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP:

50 DUs

100ft Sled Push 135/95. Teens 95/65

Rest 2 minutes

3 minute AMRAP:

15/12 Cals on AB

20 DB Push Press 50/35 Teens: 35/25

Rest 2 minutes

3 minute AMRAP:

300m Shuttle Sprint (50m out and back)

20 Double DB Hang Clean and Jerks 50/35 Teens: 35/25

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

reclined twist pose

6 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

5 RNT reverse lunges (per side)

5 Tall kneeling banded Ys

5 Banded Overhead squats

Gymnastics

9 Minute EMOM:

Minute 1 – 3-5 Ring Pull Ups + 3-5 Ring Muscle Ups

Minute 2 – 10 second L-Hang + 4-8 Unbroken T2B

Minute 3 – 20 seconds Bent Arm Hang on Rope (per arm)

Ring Pull Up

Muscle-ups

L-Hang

Toes-To-Bar

Bent Arm Hang

Metcon

Metcon (Time)

5 Rounds:

12/10 Cals on Rower

10 Burpee box jump overs 24/20
10 min time cap

Mobility

Cool Down – 200m walk

then

Accumulate 2 min of each:

lying handcuffs – 15 reps

bretzel

4 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

down – bearcrawl

8 half-kneeling KB clean/press

back – duck walk

20 mountain climbers

Metcon

Metcon (AMRAP – Reps)

with a partner:

20 min AMRAP

Curtis Ps 115/85

every 2 min accomplish 3 manmakers 35/25
Manmakers don’t count toward score

3 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 minute AMRAP

5 Rock Back to Bear Squats

5 Single Arm DB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Every 2 minutes for 6 sets:

5 Front Squat + 1 Jerk

Front Squat (5-5-5-5-5-5)

Split Jerk (1-1-1-1-1-1)

Metcon

Metcon (Time)

4 Rounds

12/8 Assault bike Cals Teens: 8/6

10 GHD Sit Ups

10 Thrusters 115/85 Teens: 85/55

10 C2B Pull Ups
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Frog pose

Lizard pose

Reclined twist pose

2 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 OH Squat (per side)

Weightlifting

15 Minute EMOM

Mins 1 – 5: 2 Snatch @ 70%

Mins 6 – 10: 2 Snatch @ 75%

Mins 11 – 15: 1 Snatch @ 80%

Snatch (15 min EMOM)

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

3,6,9,12,15…climb the ladder

Deadlifts 135/95 Teens: 95/65

Box Jump Overs 24/20

HSPU

Mobility

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

then

Then accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

1 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 sec banded side lying clamshell (per side)

8 banded glute bridges

30 sec prayer stretch

Weightlifting

6 Minute EMOM

3 Tall Cleans 30-40% of 1RM Clean

Tall Clean (3-3-3-3-3-3)

Metcon

Metcon (Time)

60/45 Cals on Rower Teens: 45/30

40 OHS 95/65 Teens: 65/45

50/35 Cals on Rower Teens: 35/25

30 S20 115/80 Teens: 80/55

40/30 Cals on Rower Teens: 30/21

20 Power C/J 135/95 Teens: 95/65

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Thread the needle

Pigeon pose

31 July ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

50 ft quadruped crawl

5 Cossack squats

5 tempo goblet squats – 5 sec lower/2 sec pause/explode up

Weightlifting

Back Squat (3-3-3+)

Metcon

Metcon (AMRAP – Reps)

2 rounds

2 min AMRAP

12 cals Assault bike. Teens: 10

10 T2B

Rest 2 min

2 min AMRAP

12 cal row

10 sandbag over the shoulder 60/40

2 min rest

2 min AMRAP

150m run

10 wall balls 20/14

Rest 2 min then repeat entire sequence
Score total reps from all amraps.

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

30 July ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

5 RNT reverse lunges (per side)

5 Tall kneeling banded Ys

5 Banded Overhead squats

Weightlifting

6 min EMOM

5 Snatch Grip Push Press @ 65-70% of Snatch 1RM

Snatch Grip Push Press (5-5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

30 Power Snatch 75/55 teens 55/45

60 bar facing burpees

120 double unders

Mobility

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

Then

Accumulate 2 min of each

Twisted cross

Reclined twist pose

Hip flexor stretch

27 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 Half Kneeling Split Squats (per/side)

8 Banded Psoas March (per side)

4 Single Arm KB Suitcase Deadlift (per side)

200m jog

Weightlifting

Deadlift (6 – 6 – 6+ max effort)

6 @ 70%

6 @ 75%

6+ max effort @ 80%

Metcon

51118 (AMRAP – Reps)

10 Min AMRAP

1 Power Clean 225/155 teens: 155/105

1 Round of Cindy

every time you complete a round you will add 1 power clean per round
1 round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

Compare to 11 May ’18

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Thread the needle

Pigeon pose

Seated forward fold

26 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scap Pull Ups

8 Half Kneeling DB Press

15 Second L-hang Hold

Gymnastics

3 sets

Max Strict HSPU

Rest 1 minute between sets

Handstand Push-ups (max effort)

compare to 10 May ’18

Weightlifting

15 Minute EMOM

Minutes 1-5 – 1 Clean & Jerk @ 65-70%

Minutes 6-10 – 1 Clean & Jerk @ 70-75%

Minutes 11-15 – 1 Clean & Jerk @ 75-80%

Then

Build to tough Clean and jerk in 5 reps, if you miss then you are done.

Clean and Jerk (EMOM)

Metcon

2k Row (Time)

Max Effort 2k Row
Compare to 10 May ’18

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