20 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work @ easy effort

then

5 Sumo Stance Inchworms

5 Tall Kneeling Bottom-Ups KB Press (per side)

30 Second Nose to Wall Handstand Hold

then

lacrosse ball shoulder/scapulae area – work shoulders through range of motion

Skill

Rope Climb (1-1-1-1-1-1)

Every 90 seconds complete 1 rope climb

can be legless or regular

Metcon

Metcon (Time)

3 Rounds

3 Thrusters 185/135

5 Box Jumps 30/24

7 Deadlifts 315/205

Mobility

accumulate 2 minutes of each:

lying handcuffs – 15 reps

twisted cross

box shoulder stretch

19 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch directions each round)

5 PVC OHS w 3 sec hold at bottom

5 Scap Pull Ups

Down/back double KB OH Walk

Weightlifting

Snatch (1-1-1-1-1-1-1-1)

8 min emom

1 snatch @ 75%

work on speed and timing

no misses

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

5 DB Power Cleans and Jerks 50/35 teens: 35/25

10 Toes 2 Bar

15 Wallballs 20/14 teens: 14/10

Mobility

accumulate 2 minutes of each

supine twist

seated forward fold

frog pose

17 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m bear crawl

8 bottom up KB press (per side)

10m duck walk

8 kip swings

Metcon

Metcon (AMRAP – Reps)

Two Parts (with a Partner)

(A) “Tunnel of Love,” For Time:

1000 meter Row (Partner 2 Jumps Rope*)

(B) “Roses are Red, Violets are Blue…So are Medicine Balls,”.

20 AMRAP

50 Partner Med Ball Russian Twists

40 Partner Med Ball Sit-Ups

30 Med ball clusters

20 Wall Ball Shots
For Part A, start the row and jump rope together and switch each 500 meters. If partner jumping rope breaks, rowing partner must put down the rower handle and both partners wait 15 seconds before resuming.

For Part B, use a single medicine ball throughout. For the Russian Twists, partners sit back-to-back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep. For partner sit-ups, sit facing each other. Partner must touch the ball on the ground behind their head, sit-up, then hand or pass the ball to their partner to complete one rep. For the med ball clusters and wall balls, alternate reps between partners.

16 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

5 Front Foot Elevated Split Squat w/ goblet hold

5 bottom up KB press (per side)

10m bear crawl

10m duck walk

Weightlifting

2 Position Snatch (3-3-3)

2 position snatch (knee/ground)

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

3 sec pause at each position

full squat

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Mobility

Accumulate 2 minutes of each:

Dragon pose

Box shoulder stretch

Frog pose

Twisted cross

15 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

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

Weightlifting

Front Squat (3-3-3-3-3-3)

6×3 @ 80% of 1RM

rest 2 min between sets

Metcon

Metcon (No Measure)

Every 3 Minutes for 15 Minutes

50ft Sled Push 135/95 teens: 95/65

10 Deadlifts 225/155 teens: 155/105

Mobility

Accumulate 2 minutes of each

Recline twist pose

Couch stretch

Thread the needle

14 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

8 KB Hip Hinge (on the last rep complete 20 second single leg hold per leg)

8 Suitcase Deadlifts

Metcon

Metcon (Time)

60/40 Cals on Rower teens: 40/30

50 Toes to Bar

40 Wallballs 20/14 teens: 14/10

30 HSPU

20 Bar Muscle Ups

Mobility

Accumulate 2 minutes of each

Recline twist pose

Couch stretch

Thread the needle

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