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

24 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft ostrich walk

50 ft walking kick to handstand

50 ft bearcrawl

50 ft duck walk

Metcon

Metcon (AMRAP – Reps)

With a Partner:

60 min AMRAP

Part A

5 Bar facing Burpees

4 Power Snatch 95/65 Teens: 65/45

3 Inverted Burpees

2 Bear Complex

1 Bar Muscle Up

Part B

Calories on Rower
Partner A begins the amrap of movements while partner B begins rowing.

Work can be split any way necessary, but both partners must be working at the same time for reps to count

Calories continue to accumulate throughout entire wod

60 minute Row (Calories)

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Lying handcuffs

Twisted cross

Frog pose

23 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 walking lunges

5 worlds greatest stretch (per side)

5 Ring Rows

15 sec dead hang

Metcon

Metcon (AMRAP – Reps)

30 Min EMOM:

Min 1: 40 Second max effort Rower

Min 2: 40 Second max effort Double KB front squats @ 53lbs

Min 3: 40 Second max effort Chest to bar pull-ups

Min 4: 40 Second max effort Burpees to target 8 inches above reach

Min 5: 40 Second max effort Lateral sandbag throws @ 60/40

21 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 (per side)

6 Half-kneeling OH split squat w/ KB

6 PVC Good mornings

Metcon

Metcon (Time)

With a partner:

Assault bike calories

35-30-25-20-15-10-5

Power Clean/Jerk 135/95 Teens: 95/65

4-6-8-10-12-14-16

Double unders

140-120-100-80-60-40-20
1 partner works at a time

split work as necessary

20 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Quadruped rock back to squat

6 Wall pressing dead bugs

6 Dumbbell Sots press

6 Ring rows

Weightlifting

Strict Press

8-8-8-8-8-8

Build to heavy 8rm across 6 sets

Rest 2 min between sets

Shoulder Press (8-8-8-8-8-8)

Metcon

Metcon (Time)

5 Rounds

15 sec Sprint on Assault Bike

10 Deadlifts 225/155 Teens: 155/105

10 T2B

Rest 2 min after each round

Assault Bike (Calories)

Total Calories from all 5 rounds

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Pigeon pose

Rag doll pose

Hip flexor stretch

19 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Elevated front foot KB press w/ light weight (per side)

6 Elevated front foot KB OH split squat (per side)

6 Scapula pullups

10 Banded good mornings

Gymnastics

12 Min EMOM

Min 1 – 3 Strict deficit HSPU 3/1.5″

Min 2 – 6 Strict Ring Dips

Min 3 – 9 T2B

Deficit Handstand Push-ups (3-3-3-3)

Ring Dips (6-6-6-6)

Toes-To-Bar (9-9-9-9)

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

5 C2B

10 Burpee Box Jumps 30/24

15 Wall Balls 20/14

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Seated forward fold

Thread the needle pose

Supine twist stretch

17 Nov ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

5 Worlds greatest stretch (per side)

30 sec dead hang

10 Goblet squats

Metcon

Metcon (Time)

For Time (with a Partner)

50 Walking Lunges

40 Pull-Ups

100 Box Jumps 24/20

40 Double-Unders

50 Ring Dips

40 Knees-to-Elbows

60 Kettlebell Swings 70/53 Teens: 53/35

60 Sit-Ups

40 Dumbbell Hang Squat Cleans 50/35 Teens: 35/25

50 Back Extensions

60 Wall Balls 20/14

6 Rope Climbs
1 person works at a time

split reps as necessary