16 Nov ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 banded good mornings

5 goblet squats

5 ring rows

5 pushups

Gymnastics

6 min EMOM

5 toes to bar + 10 sec L-Hang on last rep each minute

Toes-To-Bar (5-5-5-5-5-5)

L-Hang (10 sec)

Metcon

Metcon (Time)

5 rounds

400m row

12 box jump overs

10 Wall Balls

8 Burpee Chest 2 Bar Pull-ups

Rest 2 minutes
Score total time

Mobility

Cool down – 5 min slow spin on bike or rower

Then

Accumulate 2 min of each

Lizard pose

Single leg forward fold

Prayer Stretch

15 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Split Squats (per leg)

10 Side Plank Clamshells (per side)

10 Bird Dogs (per side)

6 90/90 Hip Switch (per side)

Accessory

10 min to build to Max Distance Broad Jump

Rest as needed

Broad Jump

score furthest jump

Weightlifting

10 min EMOM

1 Deadlift

75% of 1 RM

Deadlift

Metcon

Metcon (Calories)

10 min EMOM

Minute 1: 10 Double Kettlebell Front Squats 70/53 Teens: 53/35

Minute 2: 30 Second Max Calorie Row

Mobility

Cool down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Hip flexor stretch

Recline twist pose

Single leg saddle pose

14 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch-worms

6 T-spine rotation from side-lying clam (per side)

6 Half-kneeling OH split squat w/ KB

Metcon

Metcon (Time)

2 Rounds

800m Row

20 Kettlebell Swings 70/53 Teens: 53/35

15 Box Jumps w/step down 24/20

1 Mile on Bike

15 Box Step Ups 24/20

20m Farmers Carry 70/53 Teens: 53/35
25 min time cap

Accessory

3×15

GHD Situps

Back Extension

Rest as necessary

GHD Situps (15-15-15)

Back Extension (15-15-15)

Mobility

5 minute movement work

10 Cossack Squats (per side)

25 ft Lizard Walk

10 Single Leg Hip Airplanes (per side)

25 ft Crab Crawl

13 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min Amrap

5 pushups

5 dead bugs (per side)

30 sec mountain climbers

5 scapula pull-ups

Weightlifting

Every 2 min for 3 rounds

Z-Press – 6 reps

Add 10-15 lbs from 23 Oct

Z-Press

Metcon

Metcon (Time)

4 Rounds:

20/15 Cal Assault Bike Teens : 15/12

10 Dumbbell Thrusters 50/35 Teens: 35/25

8 Chest 2 Bar Pull Ups

Rest 1 minute
16 min time cap

Mobility

Cool down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Pigeon Pose

Rag Doll Pose

Flexor Stretch

12 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 PVC pass throughs

8 KB swings w/ moderate weight

5 worlds greatest stretch

then

Burgener warmup as group

Weightlifting

Every 2 Minutes x 5 sets:

3 Hang Snatch from above the knee

Build to heavy set of 3

Hang Snatch (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

300 meter Row

10 Alt DB Single Arm Hang Clean and Jerks 50/35 Teens: 35/25

35 Double Unders
Each 100m of row is 1 Rep

Accessory

V-Ups

2×10 reps

rest as needed

V-ups

Mobility

Cool Down – 5 min slow spin on rower or bike

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

10 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Scapula ring rows

8 Pushups

Down/back walking kick to handstand

8 Banded good mornings

Metcon (Time)

With a partner:

50 Wall Balls 20/14

50 Sit ups

30 Man – Makers 35/25 Teens: 25/20

30 Wall Balls

30 Sit ups

20 Man – Makers

20 Wall Balls

20 Sit ups

10 Man – Makers

Every 5 minutes complete 50 Double unders
1 Partner works at a time.

Split work as necessary

9 Nov ’18

Priority Crossfit – CrossFit

Weightlifting

Deadlift – Build to 5RM for the day

Then

5 sets x 3 reps @ 90% of 5RM from today

Rest 2-3 mintues

Warm-up

Warm-up (No Measure)

8 min amrap

5 OH walking lunges w/ DB (per side)

5 kip swings (focus on lat engagement)

5 muscle cleans w/empty barbell

5 strict presses

Deadlift (5RM)

Deadlift (3-3-3-3-3)

90% 5RM

Metcon

On Running Clock

For Time:

21-15-9

Toes 2 Bar

S.T.O 115/85 Teens: 85/65

At the 5 min mark, begin Metcon 2 regardless if you’re done or not

Metcon 2

3 min amrap

Power clean and jerk 165/115 Teens: 115/85

Metcon (Time)

21-15-9

Toes 2 Bar

S.T.O 115/85 Teens: 85/65

Metcon (AMRAP – Reps)

3 min amrap

Power clean and jerk 165/115 Teens: 115/85

Mobility

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

Then

Accumulate 2 min of each:

Cobra pose

Thread the needle pose

Reclilned twist pose

8 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 bottom up KB press (per side)

8 PVC pass thru

5 squat jumps

5 kip swings

Weightlifting

Every 2 minutes x 8 sets:

Clean and Jerk x 1

Start @ 70%, and increase by 5-10lbs only if form is spot on, NO MISSES

Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

11 min amrap

30/24 cal Assault bike Teens: 24/20

30 box jumps 24/20

1 rope climb

Mobility

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

Then

Accumulate 2 min of each:

Seated forward fold

Couch stretch

Box shoulder stretch

7 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

50 ft walking lunge

8 KB suitcase deadlift

5 YTWs

Gymnastics

6 min EMOM

5 Strict HSPU

Handstand Push-ups (5-5-5-5-5-5)

Metcon

Metcon (6 Rounds for reps)

6 Rounds

45 sec max effort calorie row

15 sec rest

45 sec max effort burpees

15 sec rest

45 sec max effort double unders

1:00 rest

Mobility

5 min slow spin on bike or walk

Then

Accumulate 2 min of each:

Pigeon pose

Ragdoll pose

Hip Flexor stretch

6 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Ring scapula pullups

4 Half-kneeling KB clean and press (per side)

8 Banded good mornings

Gymnastics

Death by Ring Dips

Ring Dips

Metcon

Metcon (AMRAP – Reps)

10 min amrap

14 alternating DB Snatches 50/35

12 Toes to bar

10 Ring rows

Accessory

4×10

GHD

Back Extension

Rest as needed between sets

GHD Situps (10-10-10-10)

Back Extension (10-10-10-10)

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

cat/cow pose

Thread the needle pose

Seated side straddle stretch