27 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row @ easy pace

then

2 rounds

8 quadruped t-spine twist

5 goblet squats – slow and controlled

8 scapula pulls

Skill

Strict Pull-ups (max effort)

max effort strict pullups
scale to smallest band that will allow you to do several unbroken strict pull-ups.

Record only unbroken reps. Once you come off the bar, you are done.

Weightlifting

Front Squat (8-8-8)

75% of 1RM

Rest 2 min between sets

Metcon

Metcon (Time)

500m Row

30 burpee box jump overs 24/20

20 OHS 95/65 teens: 65/45

Mobility

accumulate 2 minutes of each:

pigeon pose (per side)

thread the needle pose (per side)

single leg saddle pose (per side)

26 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes bike/run/row (your choice) @ easy pace

-Nasal breathing ONLY

2 rounds

8 wall press dead bug

8 half-kneeling snatch grip press

8 half kneeling overhead split squat

8 split stance good mornings

Weightlifting

Snatch (2-2-2-2-2-2-2-2)

Every 30 Seconds for 4 minutes:

2 Snatch
70% of 1RM

Full squat returning to the floor each time

Snatch Deadlift (8-8-8)

3×8 @ 70% of snatch 1RM
rest 2 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

90 Second AMRAP

3 deadlift 225/155 teens: 155/110

1 Power Clean 225/155 teens: 155/110

6 Hand Stand Pushup

rest 90 sec between amraps
all out sprint each round!!!

Mobility

Accumulate 2 minutes of each

box shoulder stretch

supine twist (per side)

twisted half lizard pose (per side)

25 Sep

Priority Crossfit – CrossFit

Warm-up

()

Warm-up (No Measure)

2 rounds

250m row

8 bottom up kb press

10 push-ups

15 walking lunges

15 sec deadhang

15 banded good mornings

Weightlifting

Shoulder Press (5-5-5-5-5)

75% across all sets

Rest 2 min between sets

Metcon

Metcon (Time)

4 rounds

6 deadlift 275/195 teens – 195/135

25/18 Cal Assault Bike teens – 18/14

3 min rest
Score will be total time with rest subtracted.

Mobility

2 min of each

Foam roll quads/hamstrings

Couch stretch

Seated straddle stretch

23 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes of the following sequence performed in 10m intervals

– low skip

– side to side shuffle

– carioca (side to side crossover)

– backwards skip

– duck walk

– horse walk

– handstand flip up

Metcon

Metcon (Time)

In a Team of Three

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Dumbbell Push Press (45/35 lb)
Completed in a circuit format. Athletes will have 1 minute to complete as many reps as possible before rotating to the next station. Athletes will continue to rotate until a total of 1776 reps have been completed per team. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

Teams may not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Mobility

Accumulate 2 min of each stretch

– Supine twist (per side)

– Pigeon pose (per leg)

– Hip bridge with arms behind back

22 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Min @ easy aerobic pace

100m/200m/400m run

10 kip swings

10 PVC pass throughs

5 muscle snatch – empty bar

start with 100m run, each round increase run distance

Weightlifting

Deadlift (4-4-4-4)

complete all reps at 80%

rest 2-3 minutes between sets

Metcon

Metcon (Time)

21-15-9

Squat Snatch 95/65 teens (65/45)

Chest to Bar Pull-ups

Mobility

T-Spine

– Reclined twist pose

– Lacrosse ball along spine

21 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min Assault bike or row

– start at an easy pace and increase every minute

2 rounds

10m walking toe touches

10m Sampson stretch

10 strict press w/ empty bar

Weightlifting

Clean and Jerk (2-2-2-2-2)

60-70-75-80-85%

Front Squat (5-5-5-5-5)

warm up to working weight. Complete all reps at 75% of 1 rm

Skill

3 rounds

75 Double Unders

rest 20 seconds

15 T2B

rest 20 seconds

5 ring dips w/ 3 second hold at top and bottom

Rest 2 minutes

Mobility

Ankles

– Banded air squat

– banded ankle dorsiflexion

20 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row (your choice) at an easy pace

then

2 rounds

25 jumping jacks

10 pushups

then

banded hip opener

Barbell Conditioning

Barbell Complex (10x(3+3+3))

10 EMOM

3 Power Clean+3 Front Squat+3 Push Jerk
focus on bar cycling – all reps should be completed with out letting go of the bar.

Increase weight 10lbs from what you recorded on 21 Aug

Metcon

Metcon (Time)

800 Meter Run

30 Calorie Row

25 Burpees

20 Clusters 115/80 teens 80/55
Cluster = squat clean thruster

start in waves 1 min apart if needed

Mobility

Hip Flexors

– lacrosse ball psoas/hip flexors

– banded hip opener w/ internal rotation

Calves

– lacrosse ball along shins

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