25 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

5 min amrap

100m run

10 burpees

10 situps

Weightlifting

Back Squat (6 – 6 – 6+ max effort)

6 @ 70%

6 @ 75%

6+ max effort @ 80%

Metcon

3 Minute amrap

Thrusters 95/65 Teens: 65/45

Rest 1 minute

3 Minute amrap

Thrusters 135/95 Teens: 95/65

Compare to 9 May ’18

50918 – 1 (AMRAP – Reps)

3 Minute amrap

Thrusters 95/65 teens: 65/45

Rest 1 minute then begin second metcon

50918 – 2 (AMRAP – Reps)

3 min amrap

Thrusters 135/95 teens: 95/65

Accessory

Glute Ham Raise

8-8

rest 1 min between sets

Glute-Ham Raises (8-8)

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

24 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 scapula pushups

8 band pull-aparts

20 sec bent knee hollow hold

Weightlifting

Z-Press (6 – 6 – 6+ max effort)

6 @ 75%

6 @ 75%

6+ max effort @ 80%

Metcon

50818 (Time)

3 Rounds

800m Run

10 Power Cleans 155/105 teens: 105/75

12 Pull-Ups
compare to 8 May ’18

20 min time cap

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

Bretzel

23 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat

25 ft Single Arm OH Walk w/ KB or DB (per arm)

then

2 rounds with empty barbell

5 muscle snatch

5 hang power snatch

5 OHS

5 hang squat snatch

Weightlifting

Every 2 minutes for 16 min

1 Snatch

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

Start at 55% of your 1RM and build by feel to tough single for the day

Metcon

50718 (AMRAP – Reps)

10 Min AMRAP

10 Wallballs 20/14

10 Burpee Box Jump Overs 24/20
compare to 7 May ’18

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each

Recline twist pose

Twisted cross

Dragon pose

21 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

30 seconds of single unders

30 seconds of backward single unders

30 seconds of running single unders

1 min of double unders

then

down – Worlds greatest stretch

5 ring pull ups

5 weighted split squats (moderate weight)

back – bear crawl

Metcon

Metcon (Time)

With a partner:

4 Rounds for Time:

1000 meter Row

10 Muscle Ups

20 DB Box Step Overs 24/20 50/35 (in each hand) Teens: 35/25

30 Deadlifts 225/155 Teens: 155/115

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each

supine twist pose

box shoulder stretch

thread the needle

20 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula Pull Ups

8 Half Kneeling DB Press

20 Second Hanging hollow hold

Gymnastics

6 min EMOM

4 Strict HSPU

Handstand Push-ups (4-4-4-4-4-4)

Metcon (Time)

20 Toes to Bar

30 Double Unders

40 Shoulder to Overhead 95/65 Teens: 65/45

50 Double Unders

40 Shoulder to Overhead 95/65 Teens: 65/45

30 Double Unders

20 Toes to Bar
10 min time cap

Metcon

Accessory

2 sets:

6 Stir the Pots on Rings (per side)

rest 20 seconds

6 Tall Kneeling Pallof Press (per side)

Rest 1 minute

Stir the Pot (6-6)

Tall Kneeling Palloff Press (6-6)

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

Then

Accumulate 2 min of each:

Lying handcuffs

Downward Dog

19 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10 Bird Dogs (per side)

6 Split Squats (per side)

10 Russian KB swings (moderate weight)

5 single arm KB front squat

Weightlifting

Bench Press (8-8-8+ max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Metcon

Every 2 min for 5 Rounds:

15 Second Max Effort Assault bike for Calories

10 Hang Power Cleans 115/80 Teens: 80/55

Assault Bike (Calories)

score total calories from all 5 rounds

Accessory

3 Sets

8 Double KB Swings

Rest 1 minute

8 Double KB Front Rack Split Squats (per side)

Rest 1 minute

Double Kettlebell Swings (8-8-8)

Kettlebell Front Rack Split Squat (8-8-8)

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Lizard pose

Supine twist pose

Couch stretch

18 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula pullups

4 Side Lying T-Spine Roation (per side)

45 Second Single Arm Plank Hold (per side)

Gymnastics

10 min to practice rope climbing technique

Rope Climb (10 min)

Metcon

Metcon (Time)

5 Rounds

1 Legless Rope Climb

50 meter Barbell Carry on back 225/155 Teens: 155/115

10 DB Squat Cleans 50/35 teens: 35/25

Rest 90 seconds
20 min time cap

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon Pose

Seated side straddle stretch

17 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula Push Ups

8 KB Side Bends

8 Diamond Push Ups

200m jog

Weightlifting

Deadlift (8-8-8 + max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Rest 2 min between sets

Metcon

Metcon (No Measure)

15 Minute EMOM

Minute 1 – 15/12 Cals on Rower Teens: 12/10

Minute 2 – 12/10 Side to Side Ball Slams 20/14

Minute 3 – Rest

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

Bretzel

16 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

30 seconds of single unders

4 multi-directional lunges (per side)

5 Goblet Squats w/ 3 sec pause in bottom

8 GHD situps

then

2 rounds w/ empty barbell

5 muscle snatch

5 hang power snatch

5 OHS

5 pull under snatch w/ 3 sec pause on last rep

Weightlifting

6 Minute EMOM

1 Snatch @ 75%

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

Metcon

Metcon (AMRAP – Reps)

2 Rounds

4 Minute AMRAP

5 OHS 115/80 Teens: 80/55

5 Bar Facing Burpees

5 T2B

Rest 90 seconds

4 Minute AMRAP:

5 Power C/J 115/80 Teens: 80/55

5 Box Jump overs @ 24/20

5 Wallballs 20/14

Walk/Rest 3 minutes, then repeat
Score total reps

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Recline twist pose

Dragon pose

14 July ’18

Priority Crossfit – CrossFit

Metcon

Metcon (Time)

400 meter Farmer Carry 53/35

100 Air Squats / Plank Hold

90 Pull-Ups / Superman Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts 225/155

400 meter Farmer Carry 53/35
Partners do the farmer carry together Each athlete carries two kettlebells. For the next five movements one partner works while the other partner holds. If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.