6 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

1 band pull apart series

30 sec jump rope

5 scapula pull ups

5 banded psoas march (per side)

Weightlifting

12 min EMOM

Snatch Balance

Build to a heavy single

Snatch Balance

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

1 Legless Rope Climb

6 GHD Situps

6 Box Jumps 30/24

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Twisted cross

Box shoulder stretch

Couch stretch

5 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch Worms

6 T-Spine Rotation (per/side)

6 Half Kneeling Split Squat with Kettlebell (per/side)

Weightlifting

Front Squat

Build to heavy 3RM for the day across 5 sets

then

3-3-3-3 at 90% of 3RM

rest 2 min between sets

Front Squat (3-3-3-3-3)

Rest 2 min between sets

Front Squat (3-3-3-3)

90% of 3RM

Metcon

Metcon (Time)

6 Rounds

10 Power Snatches 75/55 Teens: 55/45

10 Lateral Bar Burpees
Move steadily, but look to keep rounds under 2 minutes

14 min time cap

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Pigeon Pose

Downward Dog

Ragdoll Pose

Hip Flexor Stretch

4 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min Amrap

30 sec single unders

5 worlds greatest stretch

8 PVC pass throughs

8 BTN strict press

Weightlifting

Shoulder Press (8-8-8-8)

Add 5 lbs to heaviest set from 20 Nov and complete all 4 sets at same weight

Metcon

Metcon (Time)

3 Rounds

45 seconds Sprint on Assault Bike

12 Deadlifts 225/155 Teens: 155/105

8 Burpee Box Jump Overs 24/20

Rest 2 Minutes after each round

Assault Bike (Calories)

Total calories from all 3 rounds

Mobility

Cool down – 5 in slow spin on bike or rower

then

Breathing & Flexibility Work:

Pigeon Pose

Rag Doll Pose

Hip Flexor Stretch

use a breathing cadence of 3 second inhale, 3 second hold, 6 second exhale, 1 second hold

3 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Half kneeling KB clean/press

12 Band pull-aparts

6 Goblet squats

6 Scapula Pullups

Gymnastics

Every Minute on the Minute x 12 Minutes:

Minute 1: 5 Strict Pull Ups

Minute 2: 5 Ring Push Ups

Minute 3: 5 Strict Toes 2 Bar

Pull-ups (5-5-5-5)

Ring Push Up (5-5-5-5)

Strict Toes-To-Bar (5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

13 min Amrap

50 Cals on Rower

40 Thrusters 45/35 Teens: 35/25

30 Kipping HSPU

Mobility

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

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

1 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft walking lunge with twist

50 ft bear crawl

1 min cat/cow

5 scapula pullups

Metcon

Metcon (AMRAP – Reps)

With a partner:

30 min AMRAP

20 Wallballs 20/14

5 Curtis Ps 135/95 Teens: 95/65

20 GHD situps

5 Devil Press 50/35 Teens: 35/25
1 Person works at a time

split up work as necessary

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Twisted cross

Childs pose

Pigeon pose

30 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 bottom up KB presses (per side)

5 pushups

5 muscle cleans w/empty barbell

5 front squats

Metcon

Big Clean Complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Perform 1 complex every 5 minutes for 6 sets

all movements are done unbroken

Accessory

3 sets of:

10 Parallete Depth Push Ups

10 Weighted Back Extension

10 Bent Over Dumbbell Row

Rest 2 minutes

Parallette Pushups

Back Extension

Bent Over Row

Mobility

Accumulate 2 minutes of each:

Downward Dog

Cobra Pose

Pigeon Pose

29 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 90/90 Plate PullOvers

6 Kettlebell Suit Case Deadlifts

6 Goblet Half Ys (per/side)

Gymnastics

3 rounds

30 Shoulder Taps from Handstand

30 Hollow Bodies

30 second Top of Ring Hold

Rest 2 min after each round

Handstand Shoulder Tap (30-30-30)

Hollow Bodies

Top of Ring Hold

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

15/10 Cals on Assault Bike

15 Ring Dips

15 Wallballs 20/14

15 Strict HSPU

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each

Pigeon Pose

Downward Dog

Rag Doll Pose

Hip Flexor Stretch

28 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch Worms

6 T-Spine Rotation from Side Lying Clam Shell (per/side)

6 Half Kneeling Split Squat with Kettlebell OH (per/side)

Weightlifting

Back Squat

Build to tough 3RM for the day across 5 sets

Rest 2 minutes, after each set.

Then

Back Squat – 4×3 @ 90% of 3RM.

Back Squat (3RM)

Back Squat (3-3-3-3)

90% of 3RM

Barbell Conditioning

Metcon (No Measure)

Every 2 Minutes x 6 sets:

9 Hang Power Clean and Jerks 95/65 Teens: 65/45

9 Front Squats 95/65 Teens: 65/45

9 Push Press 95/65 Teens: 65/45

Mobility

Cool down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Prayer Stretch

Dragon Pose

Downward Dog

27 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

6 Quadruped Rock Back to Squat

6 Wall Pressing Deadbugs

6 Dumbell Press from Squat (per/side)

then

Burgener warmup as a group

Weightlifting

Every 90 seconds for 7 sets

1 Snatch + 1 OHS

Build to a heavy complex

Snatch

Overhead Squat

Metcon

Metcon (Time)

4 Rounds

10 OHS 115/75 Teens: 75/55

10 Chest 2 bar Pull Ups

30 Sec Max Effort Sprint on Assault Bike

rest 2 Minute after each round.

Assault Bike (Calories)

total calories from all 4 rounds

Mobility

Accumulate 2 min of each

Pigeon Pose

Rag Doll Pose

Hip Flexor Stretch

26 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 bottom up KB press (per side)

6 OH KB split squats (per side)

50 ft bear crawl

then

Burgener warmup as a group

Weightlifting

Every 2 min for 6 sets

2 Snatch Pull + 1 Hi-Hang Snatch + 1 Snatch

Build each set

Snatch Pull

High-Hang Snatch

Snatch

Metcon

Metcon (Time)

25 Bar facing Burpees

15 power cleans 135/95 Teens 95/65

20 Bar facing burpees

12 power cleans 155/105 Teens: 105/75

15 Bar facing burpees

9 power cleans 185/135 Teens: 135/95

10 Bar facing burpees

6 power cleans 205/155 Teens: 155/105

5 Bar facing burpees

3 power cleans 225/185 Teens: 185/135
17 min time cap

Mobility

1 round

10 cossack squats

25ft Lizard walk

10 single leg hip airplanes

25 ft crab walk

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist