25 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

10 sec dead hang

5 scapula pulls

5 kip swings

5 rounds of cindy

Metcon

Metcon (Time)

“Trevor”

For Time (in a Team of Four)

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups)

BIO:

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.


Mobility

Accumulate 2 minutes of each:

supine twist pose

seated forward fold

frog pose

single leg bow pose

24 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

-Nasal breathing only.

2 Sets

8 90/90 full breath cycles

4 Quadruped Rock IR/ER (per position/ per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat w/ pause @ 1/4 squat, 1/2 squat, & bottom of squat for 1 seconds

Weightlifting

Clean complex (12 min cap)

In 12 Minutes, build to a heavy clean complex of

1 Power Clean + 1 Pause Front Squat w/ 3 Second Pause + 1 Jerk

Metcon

Metcon (2 Rounds for reps)

5 Minute AMRAP

8 DB Thrusters 50/35 lbs per hand

250m Row

8 Burpees Over Rower

90 sec rest

5 Minute AMRAP

8 Alternating DB Snatch 50/35 lbs (4 per side)

250m Row

8 Burpee Box Jump 24/20″
Row counts for 2 reps. Must complete at least 125m for 1 reps. 2 reps if you complete it.

Mobility

Accumulate 2 minutes of each:

Lying handcuffs – 15 reps

Downward dog

Dragon pose

thread the needle pose

23 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)

loosen belt or put stretchy pants on

Metcon

Metcon (Weight)

Max effort Thanksgiving Meal consumption

Mobility

Post WOD Nap

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