13 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

then

2 rounds w/ empty barbell

5 muscle cleans

5 strict press

5 front squats

Weightlifting

Tall Clean (5-4-3-3-3)

go every 2 minutes

Stay light focus on timing of turnover and feet

Keep arms long and shrug under the bar

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP:

1 Rope Climb

2 Deadlifts 315/225 Teens: 225/155

3 Bar Muscle-Ups

4 Double KB Snatches 53/35 Teens: 35/25

5 Cals on Assault Bike

Rest 1 minute
Rest 1 Minute after every round

You will sprint each round with the goal to push as hard as you can

Go unbroken on all reps.

Mobility

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

then

accumulate 2 min of the following:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

12 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Scap Push Ups

1 Minute Cat/Cow

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Back Squats – 3,3,3,3,3 @ 21X1 tempo

Back Squat (3-3-3-3-3)

Build to a heavy triple over 5 sets

The tempo is

2 second eccentric (lowering)

1 second pause in bottom

X explode up

1 second pause @ top

Metcon

Metcon (Time)

3 Rounds

20m Sandbag Bear Hug Walk 60/40

10 GHD Sit Ups

20m Reverse Sled Drag 95/65

10 Sandbag Over the Shoulder 60/40

Mobility

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

then

Accumulate 2 min of the following:

Thread the needle

Seated straddle stretch

Prayer stretch

Bretzel

11 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat @ 33X1

Down/back single Arm OH KB Walk (per side)

then

2 rounds w/ empty barbell

5 muscle snatch

5 snatch grip strict press from behind the neck

5 snatch balance

Weightlifting

Every 2 min for 14min

3 Power Snatch + 1 Snatch + 1 OHS w/ 3 second pause in bottom

PS Complex (3+1+1)

Increase weight each set

Do not drop the bar between movements

Metcon

Metcon (Time)

4 Rounds

10 KB Swings 70/53 Teens: 53/35

200m Run

10 Burpees to 6 inch Target

200m Row
16 min time cap

Mobility

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

then

accumulate 2 min of each

Supine twist pose

Twisted cross

Lizard pose

9 June ’18

Priority Crossfit – CrossFit

Warm-up

For quality reps:

2 rounds

10 scapula pushups

5 thread the needle in side plank position (per side)

10 kip swings

10 “around the world” shoulder pass throughs

Metcon

GET SOME!

Metcon (Time)

“D-Day Partner WOD”

For Time (with a Partner)

Phase 1: “Overlord”

1944 meter Row

Phase 2: “Airborne Drop”

60 Pull-Ups

300 meter Run

Phase 3: “Omaha Beach”

6 50 meter Alternating Sled Drags

300 meter Run

Phase 4: “Utah Beach”

60 Weighted Push-Ups

300 meter Run

Phase 5: “Gold Beach”

60 Kettlebell Swings

300 meter Run

Phase 6: “Sword Beach”

60 Thrusters 45/35

300 meter Run

Phase 7: “Juno Beach”

60 Man-on-Fire Burpees

300 meter Run
Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works. Split up the work as needed, except the sled drags (alternate) and runs (run together)

The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

Phase 1 signifies the code name of the operation. 1944 meter Row signifies the year that the troops left England by boat across the channel. The 60/300 signifies the amphibious invasion kicked off at 6:30 AM.

8 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Front Squat

3×3 @ tempo of 2 second lower; 1 sec pause at bottom; explode up; 1 sec pause at top

Rest 2 minutes between sets

Then

Front Squat – 3×3 @ 90% of heavy triple w/ no tempo

Rest 2 minutes

Front Squat (3-3-3)

tempo front squats

Front Squat (3-3-3)

90% of heaviest tempo set

performed with no tempo

Front Squat (3-3-3)

90% of heaviest tempo set

performed with no tempo

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

1k Assault bike

10 Wall Balls 20/14

30 double unders

1 Rope Climb
each .25k on the bike is 1 rep

Mobility

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

then

accumulate two min of each:

Couch stretch

Twisted cross

Pigeon pose

07Jun2018 Kids

Priority Crossfit – CrossFit Kids

Warm-up

Gymnastics

()

Weightlifting

Front Squats

Build to heavy sets of 7 reps

Metcon

Metcon (AMRAP – Reps)

AMRAP

4 Stations move to each station differently (bear crawl, skip, lunge, etc)

10 Front squats (light weight)

15 Sit ups

Farmer carry (whatever distance works in gym)

10 weighted box step overs (lighter weight, low boxes)

7 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

1 Minute Bretzel Stretch (per side)

8 Scap Pull Ups

5 Half Kneeling KB Clean/Press (per side)

15 Second Hanging Knee Raise Hold (knees above hips)

Weightlifting

Every 2 minutes for 14 min

3 Power Snatches

Start @ 65% & increase to 75%, then stay there for remaining sets.

Power Snatch (3-3-3-3-3-3-3)

touch/go

Metcon

Metcon (Time)

5 Rounds

10 Power Clean and jerks 115/85 Teens: 85/55

10 Box Jump Overs 24/20
9 min time cap

Mobility

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

then

accumulate two minutes of each:

Supine twist pose

Pigeon pose

Seated straddle stretch

6 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 inchworm pushups

6 kip swings

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

Weightlifting

3 Power Clean + 1 Clean + 1 Push Jerk w/ 3 second hold in receiving position

3 PC complex (1-1-1-1-1-1)

every 2 min for 14 min complete 1 complex

build each round to a heavy complex

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

150m Run

2 Power Cleans 225/155 Teens: 155/115

5 Cals on Assault bike

5 Pull-Ups
Run counts for 2 reps – 1 if you start it, 2 if you complete it

Mobility

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

then

accumulate 2 min of each:

lying handcuffs – 15 reps

Frog pose

Lizard pose

5 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Scapula Push Ups

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

6 reverse lunges (per leg)

Weightlifting

Back Squats –

3×5 @ tempo of 2 sec lower; 1 sec pause; explode up; 1 sec pause at top

Rest 2 minutes between sets

Then

2×5 @ 90% of heaviest set of 5 w/ no tempo

Rest 2 minutes between sets

Back Squat (5-5-5)

Build to a heavy 5 rep tempo back squat

Back Squat (5-5)

90% of heaviest tempo set.

No tempo for these

Metcon

3 Rounds

50m Farmers Carry 70/53 Teens: 53/35

300m run

50m KB Front Rack Carry 70/53 Teens: 53/35

1 Minute Max Effort Double unders

Metcon (Time)

3 Rounds

50m Farmers Carry 70/53 Teens: 53/35

300m run

50m KB Front Rack Carry 70/53 Teens: 53/35

1 Minute Max Effort Double unders

Mobility

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

then

accumulate 2 min of each:

Thread the needle

Couch stretch

Pigeon pose

Double-Unders (max effort)

04Jun2018 Kids

Priority Crossfit – CrossFit Kids

Warm-up

Accessory

Presses

Strict Press

Push Press

Push Jerks
Start all groups with PVC and cycle through all three lifts. Emphasize names and differences in lifts

Can start to load and build to a semi heavy set of 7 reps. Please do not 1RM on this one.

5:30 group may not get past 5# bar

6:15 and 7 groups may build

If core form degrades, stop

Tripods

Practice tri-pods
May want to go one at a time so they can be spotted. I usually layer two yoga mats for padding. Watch for same arm positioning we have stressed with adults on HSPU lately

Metcon

Metcon (AMRAP – Reps)

AMRAP (8min for 5:30, 12 for 6:15 & 7)

10 Barbell(PVC) Push Presses

10 Wall balls

10 Burpees

10 box jumps