2 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10 m walking lunge

5 goblet squats – slow and controlled

10m walking worlds greatest stretch

5 muscle snatch w/ PVC

5 OHS

Ankle dorsiflexion mobility work

Metcon

()

1 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

-Nasal breathing only.

2-3 Sets:

8 full 90/90 breath cycles

4 Quadruped Rock back shoulder Internal/External Rotation (per position/ per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat w/ pause @ 1/4 squat, 1/2 squat, & bottom of squat for 1-2 seconds

Weightlifting

Back Squat (5-3-1-1-1-1-1)

Rest as needed between sets

Build to a heavy single

Metcon

4 rounds

3 Minute Running Clock

45 Seconds Max Calories on Assault Bike

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees

Rest 3 min

Metcon (Calories)

Assault Bike
Combine total calories from all rounds

Metcon (AMRAP – Reps)

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees
Combine total reps from all rounds

Mobility

accumulate two minutes of each:

hamstring stretch (single leg up rig or doorway – other leg out straight)

couch stretch

hip opener against wall

30 Nov

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

29 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 90/90 Breathing w Curl Up

5 Tall Kneeling KB Hip Hinge

5 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Clean/Jerk Complex (14 min E2MOM)

Every 2 Minutes for 14 Minutes:

2 Clean Pull + 1 Clean + 1 Jerk
Start @ 65% of Clean 1RM

Increase weight each set

No misses

Make sure you are focusing on staying over

the bar and finishing through the legs not the hips

Metcon

Metcon (4 Rounds for time)

4 Rounds

3 min clock per round

50 Double unders

5 Power Cleans 205/145 teens: 145/105

15 Wall Balls 20/14 teens: 14/10

5 Bar Muscle-Ups

Rest 3 Minutes
Each round is a sprint, maintain around the same time for each round without a significant drop off.

Each movement should be done unbroken.

For incomplete rounds, add 1 sec for each remaining rep

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

Thread the needle pose

single leg saddle stretch

frog pose

28 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

8 90/90 Breathing w/ Pullover

8 Quadruped Rock Back to Bottom of Squat

8 Tall Kneeling Wall Slides

4 Scap Pull Ups

5 Goblet Squat w/ slow and controlled reps

Weightlifting

Front Squat (10 min E2MOM)

Every 2 Minutes for 10 Minutes, complete:

2 Front Squats @ 88-90% of 1RM

Metcon

Metcon (Time)

5 Rounds

8 Box Jump Overs 30/24 inches

4 Shoulder to Overhead 185/125 lbs

2 Legless Rope Climbs
14 min time cap

add 1 second for every rep remaing after time cap

Mobility

Accumulate 2 minutes of each:

pigeon pose

twisted cross

seated side straddle stretch

prayer stretch

27 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

8 Deadbug Wall Press

8 Half Kneeling Snatch Grip Press (per side)

8 Half Kneeling OHS (per side)

8 Staggered Stance Good Morning (per side)

Weightlifting

Snatch Pull + Snatch (14 min E2MOM)

Every 2 Minutes for 14 Minutes, complete:

2 Snatch Pull + 1 Snatch
Start @ 65% of Snatch 1RM

Increase weight each set

No misses

Make sure you are focusing on staying over the bar and finishing through the legs not the hips.

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3 Minute AMRAP

6 Deadlifts 275/195 teens: 195/135

12/9 Cals on rower teens: 9/7

Rest 3 Minutes
**Bike – 8/6 teens: 6/5

Mobility

Accumulate 2 minutes of each:

reclined twist pose

twisted half lizard

seated forward fold

25 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

10 sec dead hang

5 scapula pulls

5 kip swings

5 rounds of cindy

Metcon

Metcon (Time)

“Trevor”

For Time (in a Team of Four)

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups)

BIO:

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.


Mobility

Accumulate 2 minutes of each:

supine twist pose

seated forward fold

frog pose

single leg bow pose

24 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

-Nasal breathing only.

2 Sets

8 90/90 full breath cycles

4 Quadruped Rock IR/ER (per position/ per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat w/ pause @ 1/4 squat, 1/2 squat, & bottom of squat for 1 seconds

Weightlifting

Clean complex (12 min cap)

In 12 Minutes, build to a heavy clean complex of

1 Power Clean + 1 Pause Front Squat w/ 3 Second Pause + 1 Jerk

Metcon

Metcon (2 Rounds for reps)

5 Minute AMRAP

8 DB Thrusters 50/35 lbs per hand

250m Row

8 Burpees Over Rower

90 sec rest

5 Minute AMRAP

8 Alternating DB Snatch 50/35 lbs (4 per side)

250m Row

8 Burpee Box Jump 24/20″
Row counts for 2 reps. Must complete at least 125m for 1 reps. 2 reps if you complete it.

Mobility

Accumulate 2 minutes of each:

Lying handcuffs – 15 reps

Downward dog

Dragon pose

thread the needle pose

23 Nov

Announcements

No Class Thursday. Happy Thanksgiving! Enjoy the day and spend quality time with family!
Friday hours: 2 classes only. 8am and 9am.

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

loosen belt or put stretchy pants on

Metcon

Metcon (Weight)

Max effort Thanksgiving Meal consumption

Mobility

Post WOD Nap