12 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ low effort

then

2 rounds

5 90/90 Breathing

7 Banded Hamstring Extensions (per side)

10 Push-Ups

8 Staggered Leg Good Morning (per side)

Weightlifting

Deadlift (5×6)

Build to a heavy set of 6 over 5 sets

Rest as needed between sets, but not longer than 2 minutes

After finding your heavy set of 6, rest 2 minutes then go into the 2 max effort sets

Deadlift (2x max effort)

85% of heaviest set of 6

Constantly move bar – no bouncing

Once the bar stops moving, you are done.

concentrate on maintaining form and technique throughout. If your form or technique fails, your max effort set is done

rest 2 min between efforts

Metcon

Metcon (Time)

3 Rounds

3 Rope Climbs

10 Front Squats 155/115 Teens: 115/80

50 Double Unders

Mobility

Accumulate 2 min of each:

Prayer stretch

Half front split

Dragon pose

Recline twist pose

11 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

20 ft Monster Walk (per side)

5 KB Screwdrivers in supine and side lying positions (per side)

10-12 Pillar to Plank

5 quadruped t-spine twist (per side)

Gymnastics

Toes-To-Bar (8 min EMOM)

8 min EMOM

Complete 5 T2B

Work on kipping motion and stringing T2B together. If you are proficient with T2B, perform them strict.

Metcon

Metcon (Time)

4 Rounds

50m Sprint

15 Sandbag Bear Hug Lunges 60/40

10 Weighted sit-ups 25/10

10 Alternating DB Snatch 50/35 teens: 35/25

Rest 90 seconds
Subtract rest from total time

Metcon

Accumulate 2 min of each:

Couch stretch

Thread the needle

Single leg bow pose

10 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min locomotion

10 Second Hang from pull-up rig w/ feet touching ground

Ostrich walk

10 Second Supinated hang from pull-up rig w/ feet touching ground

Horse Walk

Sumo Stance Inch Worms

Duck Walk

Walking Cossack Lunges

Lizard Walk

Weightlifting

Power Snatch (9 min EMOM)

Build to heavy single with the following rep scheme

Running Clock:

1-3 – Heavy Triple: High Hang Power Snatch (pockets)

4-6 – Heavy Double: Hang Power Snatch (knee)

7-9 – Heavy Single: Power Snatch (floor)

Increase each time reps decrease

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

5 Bar Muscle-Ups

10 Burpee Lateral Box Jump Overs 24/20

20 Wall Balls 20/14 Teens: 14/10

Mobility

Accumulate 2 minutes of each:

dragon pose

thread the needle

couch pose

9 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 Sets

8 Cossack Squats (per side)

6 Supine Ring Row

10 Kelso Shrugs (per side)

5 tempo goblet squats (3 sec lower, 3 sec pause, explode up)

Weightlifting

Back Squat (5×6)

Build to a heavy set of 6 over 5 working sets

rest as needed between sets, but not longer than 2 min

After finding your heavy set of 6, rest 2 minutes then go into the 2 max effort sets

Back Squat (2x max effort)

85% of heaviest set of 6

constantly move the bar.

No resting at the top for more than a second. If you rest for longer than a breath cycle, that set is done.

Make sure you are opening your hips all of the way at the top!

Metcon

Metcon (Time)

15-12-9

DB Thrusters 50/35

Burpee Pull-Ups

400m row

Mobility

Accumulate 2 min of each

Seated side straddle stretch

Twisted half lizard pose

Prayer stretch

Pigeon pose

7 April ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

Down – bearcrawl

8 bottom up KB presses

Back – crab walk

8 PVC pass throughs

Then

2 rounds of Cindy

Metcon

Metcon (Time)

With a partner:

Buy in: 100 double unders

100 Air Squats

100 Jumping pull-ups

100 Kettlebell Swings (53/35) teens: 35/25

100 Lunges

100 Knees to Elbows

100 Push Press (45/35)

100 Wallballs (20/14)

100 Burpees

Cash out:

100 Double unders
Split reps any way desired

6 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

6 Half Kneeling KB Clean & Press (per side)

10 Banded Good Mornings

12 Tall Kneeling Banded Face Pulls

8 Single Arm KB Swings (per side)

Push Press (5×6)

build to a heavy set of 6 across 5 sets

rest as needed between sets

rest 2 min after last set, then complete max effort sets

Weightlifting

Push Press (max effort)

2 max effort sets at 85% of your heaviest set of 6

Continuously move bar – DO NOT rest in the front rack position. If you need to rest, that set is done.

rest 2 min between attempts

Metcon

Metcon (Time)

Every 5 minutes for 20 min, complete:

20/15 Calorie Row

10 Box Jump Overs 30/24

15 Over the Shoulder Sandbag Throws 60/40

20 Push-Ups
Push the pace each round and score fastest round

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Twisted cross

5 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 prone position bus drivers

8 banded hamstring extensions

10 dip shrugs

8 single arm KB suitcase deadlift

Gymnastics

Ring Dips (4-4-4-4-4)

5 min emom

complete 4 strict ring dips

If you have strict ring dips, add a vest

Metcon

Metcon (Time)

50 Cal Row

25 Burpee Pull-Ups

10 Power Cleans 185/125 teens: 125/85

rest 5 min

50 Cal assault bike

25 Burpee Box Jump Overs 24/20

10 Thrusters 135/95 teens: 95/65

4 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 KB Screwdrivers in supine and side lying positions (per side)

8 hand release pushups

10 Pillar to Plank

10 Reverse sit-ups

Weightlifting

Bench Press (3-3-3-3-3)

70% of heaviest triple from 22 Mar

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

10 Cal Row

5 Sandbag Shoulder Slams (per arm) 60/40

10 Burpees Over Sandbag

Mobility

Accumulate 2 min of each:

Prayer stretch

Pigeon pose

Towel stretch

3 April ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

Down/back Banded Monster Walks

5 Single Arm Ring Row w/ rotation

8 Banded Bird Dogs

10 Scap Pull-ups on rings

Weightlifting

Overhead Squat (2-2-2-2-2)

75% of heaviest triple from 8 Mar

Metcon

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Mobility

Accumulate 2 min of each:

Seated side straddle stretch

Twisted half lizard pose

Prayer stretch

Pigeon pose

2 Apr ‘18 Comp

Priority Crossfit – Competition

Warm-up

Warm-up (No Measure)

Use daily crossfit programming warmup

Weightlifting

Push Jerk (2-2-2-2-2)

Metcon

Metcon (3 Rounds for calories)

Assault bike

3 rounds

4 sets per round: 30 sec moderate pace, 30 sec moderate/fast pace, 30 sec fast pace, 30 sec easy pace

2 min rest between rounds
Total bike time: 24 min

1st round: arms only

2nd round: legs only

3rd round: arms and legs

no rest reps between sets

Accessory

3 Sets

20 Second Band Assisted Planche Hold

Rest 20 Seconds

7 Single Leg Back Extension

Rest as needed