29 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m Sampson stretch

8 med ball cleans

10m bear crawl

8 push-ups

Weightlifting

Clean and Jerk (1-1-1-1-1)

Work up to 1RM C/J

Squat or Power clean

Split jerk

Metcon

Metcon (Time)

25 burpees

25 power cleans 135/95. Teens: 95/65

25 burpees

At the top of every minute complete 7 wall balls 20/14
Wod starts with burpees. At the 1:00 mark stop and complete 7 wall balls. Then pick up where you left off. Continue until wod is complete.

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Prayer stretch

Twisted cross

28 Dec

Priority Crossfit – CrossFit

Accessory

Movement Flow Day

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression 1

5 Minute T-Spine Flow Progression 1

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Down Regualtion Breathing

Alt-Nasal Breathing:

5 sets of each

Left-Nasal @ 5 second inhale / 5 second exhale

Right-Nasal @ 5 second inhale / 5 second exhale

Normal Nasal Breathing:

10 sets of 7/30/7/X

7 second inhale

30 second hold

7 second exhale

X No hold

Skill

Split Jerk footwork

Gymnastics

Handstand Walk

Max effort in 10 min

27 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

8 90/90 breath cycles

10m Sampson stretch

8 bottom up kettlebell presses w/ LIGHT weight (nothing over 16lb)

8 scapula pulls

Then

2 rounds

5 PVC strict press

5 pvc push press w/ 3 sec pause in dip

5 push jerks
Concentrate on movement over speed

During PVC work, focus on footwork and catch stance

Weightlifting

Push Jerk (1-1-1-1-1)

From the rack

build to a 1RM

rest as needed between attempts

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Teen weights: 65/45

Mobility

Accumulate 2 minutes of each:

Supine twist

Lizard pose

Box shoulder stretch

23 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

then

2 rounds

8 PVC pass through

8 PVC strict press

8 PVC good morning

5 med ball clean wall balls
reps should be slow and controlled

Metcon (Time)

With a partner:

“Iron Triathlon”

1-20 reps

deadlift @ 1.5x bodyweight

bench press @ 1x bodyweight

squat clean @ .75x bodyweight
split reps any way necessary

after the round first round, each partner must do at least 1 rep of each movement

Mobility

Accumulate 2 minutes of each:

pigeon stretch

supine twist

couch stretch

lacrosse ball:

pecs/shoulder/lats

22 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

Nasal breathing only

then

2 Rounds

5 Deadbug Wall Press (per side)

5 Scap Push Ups

5 Banded Good Mornings

5 Broad Jumps

then

lacrosse ball on shoulders and t-spine

Metcon

Metcon (Time)

“12 Days of Christmas”

1 Clean/Jerk @ 80%

2 Deadlifts

3 Burpees

4 Pull-ups

5 Wall balls 20/14

6 Box Jumps 24/20

7 KB swings 53/35

8 Jumping Lunges

9 Push-ups

10 Toes to Bar

11 Sit-Ups

12 Front Squat

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

prayer stretch

twisted cross

21 Dec

Priority Crossfit – CrossFit

Accessory

Movement Flow Day

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression 1

5 Minute T-Spine Flow Progression 1

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Down Regualtion Breathing

Alt-Nasal Breathing:

5 sets of each

Left-Nasal @ 5 second inhale / 5 second exhale

Right-Nasal @ 5 second inhale / 5 second exhale

Normal Nasal Breathing:

10 sets of 7/30/7/X

7 second inhale

30 second hold

7 second exhale

X No hold

Weightlifting

The CrossFit Total (Total Weight)

20 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

then

2 Rounds

5 90/90 Breathing w/ Hip Lift

5 Front Foot Elevated split squat w/ Single Arm KB Front Rack Hold (per side)

30 Second Prayer Stetch w/PVC

Weightlifting

Clean (1-1-1-1-1)

Work up to establish 1 RM Clean

Rest as needed between attempts

full squat

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Mobility

accumulate 2 minutes of each:

reclined twist pose

seated forward fold

frog pose

lacrosse ball:

high glutes

19 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

8 90/90 Breathing w/ Pullover

8 Quadruped Rock Back to Bottom of Squat

8 Tall Kneeling Wall Slides

4 Scap Pull Ups

4 Goblet Squat w/ slow and controlled reps

Weightlifting

Front Squat (1-1-1-1-1)

Work up to establish 1 RM front squat

rest as needed between sets

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Accumulate 2 minutes of each:

Hamstring stretch (one leg up upright/other leg out straight on floor)

hip opener against wall

couch stretch

18 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

8 Deadbug Wall Press (per side)

8 Half Kneeling Snatch Grip Press (per side)

8 Half Kneeling OHS (per side)

8 Staggered Stance Good Morning (per side)

then

Burgener Warmup

Weightlifting

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

Work up to establish 1 RM Snatch

Full squat

Rest as needed between attempts

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility

Accumulate 2 minutes of each

Supine twist pose

Pigeon pose

box shoulder stretch

16 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 bottom up kettlebell press – slow and controlled reps

10m bear crawl

5 PVC Pass through

5 PVC half kneeling snatch grip press

5 PVC OHS

5 PVC split stance good morning

Metcon

Metcon (Time)

With a partner:

100 Cal Assault Bike

75 Power Snatches 95/65 teens: 65/45

50 Box Jumps 24/20

25 Thrusters 95/65 teens: 65/45
Split reps any way desired

1 Partner works at a time

Mobility

accumulate 2 minutes of each:

pigeon pose – per side

reclined twist pose – per side

lacrosse ball

– shoulders/traps/lats