13 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

then

2 rounds

3 Wall Walks

5 Half Kneeling KB Press (per side)

8 Scapula Push Ups

Weightlifting

Push Jerk (9 min EMOM)

9 Minute EMOM

Minute 1-3: 3 Push Jerks @ 80% of 1RM

Minute 4-6: 2 Push Jerks @ 85% of 1RM

Minute 7-9: 1 Push Jerks @ 90% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Cals on Assault Bike

10 Power Snatches 95/65 teens: 65/45

10 Burpee Box Jump Overs 24/20

10 OHS @ 95/65 teens:65/45

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Towel stretch

Pigeon pose

12 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 KB Windmill (per side)

8 DB Squat Snatches (per side)

8 RNT Lunges (per side)

Weightlifting

Back Squat (4-4-4-4-4-4)

Every 2 min for 12 min complete 4 back squat @ 80% 1RM

Metcon

Metcon (Time)

4 Rounds

30/27 Cals on Rower

15 DB Thrusters @ 50/35 teens: 35/25

50 Double Unders

Rest 2 minutes
subtract rest time from total time

Mobility

Accumulate 2 minutes of each:

Twisted cross

Supine twist

Seated side straddle stretch

10 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m walking lunge with twist

10m walking toe touches

10m bear crawl

8 bottom up KB press

Metcon

Metcon (Time)

3 alternating rounds of DT

1st-115/75

2nd-135/95

3rd-155/105

DT

12 Deadlift

9 Hang Power Clean

6 Push Jerk

*Other

12 KBS 70/53

9 WB 20/14

6 T2B
*weight increases each round for DT

1 partner works at a time

Example:

Partner 1:

1 Round of DT 115/75

Partner 2:

1 Round of DT 115/75

Partner 1:

1 Round of Other

Partner 2:

1 Round of Other

9 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

5 prone t-spine twist (per side)

10m slow bear crawl

5 single arm KB OHS (per side)

5 KB squat snatches (per side)

then

3 minute hip flow

Weightlifting

Front Squat (6×2)

6×2 @ 80% of 1RM

rest 2 min between sets

Metcon

Metcon (Time)

5 Snatches 75/55 teens: 55/35

10 Chest to Bar Pull-Ups

4 Snatches 95/65 teens: 65/45

12 Chest to Bar Pull-Ups

3 Snatches @ 115/80 teens: 80/55

14 Chest to Bar Pull-Ups

2 Snatches @ 135/95 teens: 95/65

16 Chest to Bar Pull-Ups

1 Snatch @ 155/105 teens: 105/75
12 min time cap

Mobility

Accumulate 2 minutes of each:

single leg bow pose

seated forward fold

pancake stretch

8 Feb ’18

Priority Crossfit – CrossFit

Skill

Spend 15-20 minutes working on a movement you feel is a weakness. Look to work on different progressions

Weightlifting

Turkish Get Up (1×12)

Metcon

Metcon (Time)

30 Ring Muscle-ups

7 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work at low effort

then

5 half kneeling KB clean and bottom up press (per side)

5 quadruped t-spine twist (per side)

20 Banded Face Pulls

Accessory

3 Sets

30 Second Hollow Rock Hold

30 Second Arch Rock Hold

15 Second L-Sit Hold

Rest 90 seconds

Metcon

Metcon (AMRAP – Reps)

3 Sets

10 Wallballs 20/14 lbs

10 Toes to Bar

1 Minute max effort double unders

Rest 2 minutes

Rest 3 minutes after last round then start WOD 2
score total double unders

Metcon (AMRAP – Reps)

WOD 2

7 Minute AMRAP:

9 Alternating DB Snatches 50/35 teens: 35/25

12 Box Jumps Overs 24/20
non-lifting hand cannot assist during lift

Mobility

Accumulate 2 minutes of each:

Recline twist pose

Couch stretch

Thread the needle

6 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low aerobic effort

then

2 rounds

3 Wall Walks

5 Pull Ups

20 Second hollow rock hold

then

2 rounds with empty barbell

5 muscle cleans

5 strict press

5 push jerk

Weightlifting

Push Jerk (9 min EMOM)

Minute 1-3: 3 Push Jerks @ 75% of 1RM

Minute 4-6: 3 Push Jerks @ 80% of 1RM

Minute 7-9: 2 Push Jerks @ 85% of 1RM

Metcon

Metcon (Time)

4 Rounds

30 sec max effort assault bike

12 Deadlifts 115/80 teens: 80/55

9 Hang Power Cleans 115/80 teens: 80/55

6 Thrusters 115/80 teens: 80/55

Rest 2 minutes
subtract rest from total time

Metcon (Calories)

Total calories from metcon

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Pigeon pose

Seated side straddle stretch

Single leg forward fold

5 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10 PVC OHS

5 med ball clean to wall ball

15 Second Single Arm Farmers Carry Hold (per side)

Weightlifting

Back Squat (6×3)

Every 90 seconds complete 3 back squats @ 80% of 1RM

Metcon

Metcon (Time)

25 Bar facing Burpees (New Open Rule)

15 Power cleans 95/65 teens: 65/45

20 Bar facing burpees

12 Power cleans 115/75 teens: 75/55

15 Bar facing burpees

9 Power cleans 135/95 teens: 95/65

10 Bar facing burpees

6 Power cleans 155/105 teens: 105/75

5 Bar facing burpees

3 Power cleans 185/125 teens: 125/85
15 min time cap

Mobility

Accumulate 2 minutes of each:

Twisted cross

frog pose

pigeon

supinated dead hang (palms face you)

3 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10m bear crawl

5 worlds greatest stretch (per side)

10m bear crawl odd object drag

10m walking handstand kick-ups

then

2 minutes of jump rope practice

Metcon

Metcon (Time)

With a partner:

100 double unders

50 pull-ups

100 med ball lunges 20/14

50 med ball situps

100 wall balls

50 med ball situps

100 med ball lunges

50 pull-ups

100 double unders
1 Partner works at a time while non-working partner holds plate overhead 35/25

If plate touches the ground or is supported by your head in any way, complete 5 PVC strict press per partner

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

twisted cross

box shoulder stretch

2 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

50ft Double KB Front Rack Walk

10 KB Push Press

20 Banded Face Pulls

Accessory

10 Minute EMOM:

Minute 1: 15.15 Seconds Chin Over Bar Hold

Minute 2: 15.15 Seconds L-Sit Hold

Minute 3: 30 sec Nose to Wall Hold

Minute 4: 15 Seconds Top of Ring Hold + 15 sec Bottom of Ring Hold

Minute 5: 15.15 Seconds Hollow Rock Hold

For the movements that are 15.15, you will do 15 seconds of that movement, rest for 5-10 seconds, then do it for another 15 seconds. All within the minute

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
masters 55+

95/65

135/95

185/115

225/135

275/155

315/185

teens

65/45

95/65

115/80

135/95

155/105

175/125

Mobility

Accumulate 2 minutes of each:

Recline twist pose

Seated side straddle stretch

Thread the needle