3 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

8 PVC pass throughs – work hands closer each rep

10m walking lunge with torso twist

5 half kneeling KB clean and press (per side)

10m bear crawl object drag

5 kip swings

Metcon

Metcon (Time)

4 rounds for time

20 wall balls 20/14 teens: 14/10

20 KB swings 53/35

20 Power Cleans 115/75

20 C2B pull-ups

20 Box Jump Overs 24/20

20 Alternating pistols
1 partner works at a time

split reps as desired

Mobility

Accumulate 2 min of each:

lying handcuffs – 15 reps

box shoulder stretch

pigeon pose

2 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

5 banded good mornings

8 step back lunges

5 PVC pass throughs

Then

4 bear complex w/ empty barbell

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Mobility

Accumulate 2 min of each

Twisted cross

Prayer stretch

Single leg forward fold

1 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 Ring row

10 Banded good morning

5 Single arm suitcase deadlift (per side)

8 Sidelying Clamshell

Gymnastics

Plyometric Pushups (1-1-1-1-1)

go for max height each rep

Weightlifting

Squat Clean (5-5-3-3-3)

Increase weight each set

rest as needed between sets

Metcon

Metcon (Time)

21-15-9

Pullups

Ground to overhead 135/95 teens: 95/65

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Recline twist pose

Box shoulder stretch

Towel stretch

28 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

15 Banded good mornings

5 Quadruped hip circles

10 Single leg glute airplanes (per leg)

Weightlifting

Deadlift (10-9-8-3-3-3)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP

500m row/1k assault bike

10 KB swings 70/53 teens: 53/35
score total reps. row and bike count for 1 rep if they are started, 2 reps if completed

Mobility

Accumulate 2 minutes of each:

Twisted cross

Supine twist pose

Seated straddle stretch

Prayer stretch

27 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Half kneeling landmine press

10 Scapula push-ups

5 KB Bottom up screwdriver press (per side supine and side laying)

5 Band pull aparts

Weightlifting

Bench Press (10-9-8-3-3-3)

increase weight each set

rest as needed between sets

Metcon

Metcon (Time)

3 Rounds

100m Farmer’s Carry AHAP

15 pullups

10 DB Snatch 50/35 teens: 35/25
Score total time. Record weight used for farmers carry

Mobility

Accumulate 2 min of each

Box shoulder stretch

Dragon pose

Saddle pose

Frog pose

26 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

10 hanging leg raises

10 lateral lunges

10 step back lunges

Weightlifting

Back Squat (10-9-8-3-3-3)

increase weight each set

rest as needed between sets

Metcon

Metcon (8 Rounds for distance)

8 Rounds

20 seconds max effort row

30 seconds rest
track each round and try to stay consistent

Mobility

Accumulate 2 min of each:

twisted half lizard pose

pigeon pose

half front split

25 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m bear crawl

8 KB bottom up press

10m duck walk

8 kip swings

Metcon

Metcon (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

60 Sit-Ups

40 Dumbbell Hang Squat Cleans 50/35

50 Back Extensions

60 Wall Ball Shots 20/14

6 Rope Climbs
One partner works at a time

23 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

5 PVC pass through

5 behind the neck strict press

5 good mornings

5 kip swings
Work hands closer together on pass throughs

Focus on active shoulder engagement on the kip swings

Metcon

Metcon (AMRAP – Reps)

CrossFit Games Open wod 18.1

20 amrap

8 T2B

10 DB Hang clean and jerk 50/35 teens and masters 55+ 35/20

14/12 cal row
Scaled options

Hanging knee raises – make sure knees are above parallel

22 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

8 scapula pushups

8 dead bugs – controlled movements for each rep

8 prone t-spine twist (per side)

5 inchworm pushups

Metcon

2k Row (Time)

Max Effort 2k Row

Weightlifting

Push Press (3-3-3-3-3)

work up to a moderate triple

rest as needed between sets

21 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch direction each round)

3 Ring Pull-Ups

5 empty Barbell Squat Cleans

25 ft Farmers Carry w/ moderate weight

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch direction each round)

3 Ring Pull-Ups

5 empty Barbell Squat Cleans

25 ft Farmers Carry w/ moderate weight

Weightlifting

Power Clean (1-1-1)

10 min to build to a moderately heavy power clean cluster w/ 1.1.1 rep scheme.

rest no more than 12 sec between single reps

Metcon

Metcon (Time)

For Time:

15-12-9

Cals on Rower

DB Snatch 50/35 teens: 35/25

Lateral Burpees over DB (Castro edition)
11 min time cap

Mobility

accumulate 2 minutes of each

pigeon

thread the needle

reclined twist pose