19 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds at an easy pace

5 lying bottom up KB screwdriver press (per arm)

10m bear crawl

40m banded monster walks

200m run

Weightlifting

Back Squat (4-4-4-4)

complete all reps @ 80%

rest 2-3 min between sets

Metcon

Metcon (Time)

10 Rounds

3 Muscle-ups

20 Double Unders

4 Power Cleans 185/125 teens 125/90
stay at a steady pace. Work on resting during your transitions and beginning the next movement right away.

Mobility

Internal Shoulder rotation

With arms behind back:

– banded shoulder distraction

– lacrosse ball: between scapulae and t-spine/pecs

– hip bridge

18 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m run

10 quadruped t-spine twist (per side)

10 push-ups

10 sit-ups

5 ring rows w/ 3 second hold at both top and bottom

10m walking toe touches

Metcon

Metcon (Time)

“Air Force”

20 Thrusters 95/65 teens (65/45)

20 Sumo deadlift high pulls 95/65 teens (65/45)

20 Push jerks 95/65 teens (65/45)

20 Overhead squats 95/65 teens (65/45)

20 Front squats 95/65 teens (65/45)

The athlete must perform 4 burpees every minute on the minute until completion.

This includes beginning the workout with 4 burpees.

Mobility

Supine twist

Lying handcuffs 15 reps

Foam roll

– quads/hamstrings

Lacrosse ball

– hips/high glutes

– traps while rotating arm through range of motion

16 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m bearcrawl

10m crab walk

10 kip swings

Then

5 rounds “Cindy” w/ 100m run after each round

5 pull-ups

10 push-ups

15 squats

Metcon

Metcon (AMRAP – Reps)

“Van Aalten”

AMRAP 20 with a Partner

2000 meter Row / partner Handstand

150 Wall Ball Shots / partner Handstand

Max Toes-to-Bars (alternate sets)
One partner works at a time

Partition reps/cals as necessary

Bio: Sergeant (SGT) Alexander Van Aalten, 21, of the Cumberland Cove community near Monterey, Tennessee, died during combat operations in Afghanistan on Friday, April 20, 2007. SGT Alex Van Aalten volunteered for a mission to rescue a Dutch Soldier stuck in a minefield. That morning as he attempted to rescue a Dutch Corporal, Cor Strik, a land mine required his last full measure.

SGT Alex Van Aalten was posthumously awarded the Bronze Star, Purple Heart, and the Netherlands Decoration of Merit of the Minister of Defense in Gold. He is buried in Section 60 of the Arlington National Cemetery in Arlington, VA, next to the Pentagon.


Mobility

Foam roll lats and t-spine – focus on tender spots

Lacrosse ball: triceps/scapulae

Couch stretch

15 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m high knees

8 bottom up KB screwdriver press (no heavier than 16#)

10m butt kickers

10 pushups

1 shuttle sprint

Metcon

Metcon (AMRAP – Rounds and Reps)

“The Devil of Ramadi”

AMRAP 20 with partner

10 Ground-to-Overhead (160/100) teens (100/70)

38 Wall Ball Shots (20/14) teens (14/10)

160 Double-Unders

200 meter Weighted Run (45/25) teens (25/15)
Split rest/reps as needed

Each partner completes 100m weighted run

If both partners are not working with their respective RX weights, do not enter an RX score.

Mobility

Pigeon pose with banded hip distraction

Box shoulder stretch

Barbell shoulder smash


Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and merito

14 Sep

Priority Crossfit – CrossFit

 

Warm-up

Warm-up (No Measure)

2 Rounds

10m Sampson stretch

10m walking lunge

40m banded monster walks

10 kip swing

Work on shoulder and hip flexor mobility

:30 of each for 2 rounds

PVC pass through

Banded shoulder distraction (per arm)

Banded hip distraction (per leg)

Couch stretch

Burgener warm up as a group

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Bio:

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States Marine Corps.

Mobility

Foam roll

quads

Lacrosse ball

-traps/pecs/calves