22 Nov

Announcements

No Class Thursday. Happy Thanksgiving! Enjoy the day and spend quality time with family!
Friday hours: 2 classes only. 8am and 9am.

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 90/90 Breath cycles w Curl Up

8 Tall Kneeling KB Hip Hinge

8 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Halting Clean (12 Minute EMOM)

1 Halting Clean @ mid thigh
Full squat

Begin @ 65% of 1RM and increase weight every 2 minutes

Hold the pause for 3 seconds

If you fail a clean drop down 10 lbs and work back up

Metcon

Metcon (Time)

25 Cal Row

25 Deadlifts 185/125 teens: 125/85

25 Wall Balls 20/14 teens: 14/10

25 C2B Pull-Ups

25 Wall Balls

25 Deadlifts

25 Cal Row

Mobility

Accumulate 2 min of each:

Recline twist pose

Towel stretch

Lizard pose

Twisted cross

21 Nov

Announcements

No Class Thursday. Happy Thanksgiving! Enjoy the day and spend quality time with family!
Friday hours: 2 classes only. 8am and 9am.

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 90/90 Breath cycles w/ Pullover

8 Quadruped Rock Back to Bottom of Squat

5 Tall Kneeling Wall Slides

4 Scapula Pull Ups

5 Goblet Squat w/ slow and controlled reps

Weightlifting

Front Squat (8 Minute EMOM)

2 Front Squats @ 80%
All reps completed at same weight

Metcon

Metcon (Time)

3 Rounds

24 Wall Balls 20/14 lbs

12 Muscle-Ups
Scale MU to jumping MU. Make sure platforms are appropriate height – full extension at bottom and top of movement

18 min time cap

If you hit time cap, add 1 second to your time for each remaining rep

Mobility

Accumulate 2 minutes of each

Pigeon pose

Twisted cross

Single leg saddle pose

Seated side straddle stretch

20 Nov

Announcements

No Class Thursday. Happy Thanksgiving! Enjoy the day and spend quality time with family!
Friday hours: 2 classes only. 8am and 9am.

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 Banded Y Pull Over

5 Half Kneeling Snatch Grip Press (per side)

3 OHS

3 Good Morning

3 Snatch Balance

Then Burgener Warmup as a group starting at :10 after

Weightlifting

Halting Snatch (12 Minute EMOM)

1 Halting Snatch @ mid thigh
Full squat

Begin @ 65% of 1RM and increase weight every 2 minutes

Hold the pause for 3 seconds

If you fail a snatch drop down 10 lbs and work back up

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 Minute Clock

20/14 Cals Assault Bike teens: 14/10

With remaining time AMRAP of:

1 Power Snatch 85% 1RM

20 Double Unders

3 Box Jump Overs 30/24

Rest 1 Minute
Assault Bike does not count towards leaderboard

Mobility

Accumulate 2 minutes of each

Twisted half lizard pose

Box shoulder stretch

Toe squat

Supine twist pose

18 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

3 rounds

8 90/90 full breath cycles

8 quadruped t-spine twist (per side)

8 pushups

10 sec dead hang

Metcon

Metcon (AMRAP – Reps)

With a partner

6 Rounds

Partner A

1000/700m row teens 700/500

Partner B

AMRAP

5 T2B

10 Sandbag Thrusters 60/40 teens 40/20

15 burpees over sandbag
While Partner A completes 1k row, Partner B completes the AMRAP. Partners will then switch and Partner B will row while Partner A does the AMRAP. Continue with this pattern until 6 rounds are completed.

Score will be total reps from the AMRAP.

Mobility

lacrosse ball

– traps/shoulders/scapulae

– hips/high glutes

pigeon pose

box shoulder stretch

17 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

Nasal breathing only.

Then

Barbell Warm Up w/ empty barbell

3 Snatch Grip RDLs

3 Muscle Snatches

3 Snatch Grip Press from the front

3 Snatch Grip OHS

3 Snatch Grip Push Press

3 Snatch Balance

3 Kang Squats

3 Position Snatch ( Hi Hang / Mid thigh / 1in from floor)

Metcon

Metcon (Time)

0 – 9:59

3 Rounds

10 Power snatch 135/95 teens 95/65

25/18 Cal Row teens: 18/13

then

10:00 – 19:59

3 Rounds

10 Power Clean & Jerks 135/95 teens 95/65

25/18 Cal Assault bike teens: 18/13

then

20:00 – 30:00

3 Rounds

100 double unders

15 KB swings 70/53 teens: 53/35

12 pull ups
Running clock

If a section is completed under time cap, rest until the next section begins

For sections that aren’t completed, 1 second for each remaining rep will be added to time cap.

each calorie counts as a rep

score will be combined times

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

single leg bow pose

thread the needle

frog pose

16 Nov

Priority Crossfit – CrossFit

Accessory

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

Loco Motion

15 Minutes Loco Motion

25 ft Bear Crawl (form over speed)

25 ft Crab Walk

25 ft Ostrich Walk

25 ft Forward Roll to Squat

20 Second Dead Hang

Down Regulation Breathing

Nasal Breathing

5 sets: 7 second inhale / 7 second exhale

10 sets: 7 second inhale / 30+ second hold / 7 second exhale

5 sets: 7 second inhale / 7 second exhale

Nasal Breathing 2

10 sets:

5 second inhale into belly / 5 second exhale from belly

5 second inhale to chest / 5 second inhale from chest

Strength

3 Sets

8 Single Leg Glute Bridges (per side)

5 Tempo front squat w/ empty barbell

– 4 second lower

– 4 second pause @ bottom

– explode up

– 1 second pause at top

Skill

Muscle-ups (4 + max effort)

4 Sets

4 Muscle Ups + Max Effort Unbroken Kipping Ring Dips

Rest 30 seconds

6 Pistols Off Box

Rest 2 minutes
score total ring dips from all 4 rounds combined

Scale muscle-ups to progressions, then immediately transition to ring dips

Mobility

Downward dog

Lying handcuffs

Pigeon pose

Seated forward fold

Seated side straddle stretch

Thread the needle

Frog pose

Lizard pose

Recline twist pose

Single leg bow pose

Toe squat

Saddle pose

15 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

Nasal breathing only

2 Sets

8 90/90 breath cycles w/ Curl-Up

8 Rock Back to Squat

8 Sumo Stance Good Mornings

8 Muscle Cleans
use empty bar for muscle cleans

Weightlifting

Halting Clean (12 min EMOM)

12 Minute EMOM

1 Halting Clean @ below knee
start @ 65% and increase every 2 minutes – if a rep is failed drop down 10 lbs and try to build back up

3 sec pause just below knee

full squat

Metcon

Metcon (AMRAP – Reps)

4 Rounds

4 Minute AMRAP

15/12 Cal Airdyne teens: 12/8

12 Wall Balls 20/14 teens 14/10

12 Pull-Ups

Rest 2 minutes

Mobility

Accumulate 2 min of each

Recline twist pose

Seated side straddle stretch

Lizard pose

Twisted cross

14 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

Nasal breathing only

2 Sets

8 90/90 Breath cycles

8 Side Lying Calm Shell w/ 3 second hold on each rep (each side)

8 Cossack Squat (per leg)

Skill

Strict Handstand Push-ups (4 + max effort)

4 Sets

4 Strict HSPU + Max Effort Unbroken Kipping HSPU

Rest 30 seconds

15 Second Bent Knee Hollow Hold + 25 Second Hollow Rock Hold

Rest 2 min
score total kipping HSPU from all rounds combined

Metcon

Metcon (AMRAP – Reps)

12 Minute Infinity Ladder

1 Squat Clean @ 70% 1RM

2 GHD Sit-Ups

2 Squat Cleans

4 GHD Sit-Ups

3 Squat Cleans

6 GHD Sit-Ups

Etc..
scale full GHDs stopping at parallel. If not proficient at GHDs, scale to abmat situps

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Twisted cross

Single leg saddle pose

Toe squat

13 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

Nasal breathing only

then

2 Sets

5 Banded Y Pull Over or crossover symmetry

5 Half Kneeling Snatch Grip Press (per side)

3 OHS

3 Good Morning

3 Snatch Balance

Weightlifting

Halting Snatch (12 min EMOM)

12 Minute EMOM

1 Halting Snatch @ below knee
start @ 65% of 1RM and increase every 2 minutes

3 sec pause just below knee

full squat

If a rep is failed, drop down 10 lbs and try to work back up.

Metcon

Metcon (Time)

4 Rounds

21/18 Cal Row teens: 18/13

15 Alternating KB snatch 53/35 teens 35/25

9 Burpees

Rest 90 Seconds
alternate arms each snatch

push the pace each round and maximize rest – incorporate breathing drills to help recover between rounds

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Box shoulder stretch

Seated straddle stretch

Supine twist pose

11 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 90/90 breath cycles

5 half kneeling snatch grip press

5 OHS

5 good mornings

Metcon

Metcon (Time)

With a Partner

1,023 Meter Run Buy In with one Med Ball 20/14 14/10

11 Rounds

5 Deadlifts 135/95 95/65

9 Wall Balls 20/14 14/10

7 Burpee Pull-Ups

13 Walking Lunges

23 KB Swings – 53/35 35/25

21 Pistols – Each leg counts

1,023 is the combined age of the Military Branches. Army founded 1775. Navy Founded 1775. Marine Corps. Founded 1775. Air Force Founded 1947. Coast Guard Founded 1790. The 1,023m partner run is carrying a medicine ball. This run will be performed in silence to remember the separation a soldier feels when he/she is away from his/her family. The medicine ball represents the heavy heart they carry.

11 Rounds – on the 11th Hour, of the 11th Day, of the 11th Month, an Armistice was signed in 1918 to end The Great War.

5 Deadlifts. The Deadlift represents the Navy picking up their anchor and going to sea. There are Five oceans.

9 Wall Balls. The Wall Ball represents the Air Force putting bombs on target. 9 represents the MQ-9 flown by the Iowa Air National Guard.

7 Burpee Pull Ups. The Burpee Pull Up represents the Marine Corps. fighting in the air, on land, and sea. There are Seven continents.

13 Lunges. The Lunge is in honor of the US Army. There were 13 original colonies.

23 Kettle Bell Swings. The Kettle Bell Swing represents the Coast Guard ships swaying on the rough seas. There are 23 US States that border an ocean.

21 Pistols. The Pistols represents a 21 gun salute.

Mobility

accumulate 2 min of each:

pigeon pose

couch stretch

twisted cross

dragon pose