4 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 KB Screwdrivers in supine and side lying positions (per side)

8 hand release pushups

10 Pillar to Plank

10 Reverse sit-ups

Weightlifting

Bench Press (3-3-3-3-3)

70% of heaviest triple from 22 Mar

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

10 Cal Row

5 Sandbag Shoulder Slams (per arm) 60/40

10 Burpees Over Sandbag

Mobility

Accumulate 2 min of each:

Prayer stretch

Pigeon pose

Towel stretch

3 April ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

Down/back Banded Monster Walks

5 Single Arm Ring Row w/ rotation

8 Banded Bird Dogs

10 Scap Pull-ups on rings

Weightlifting

Overhead Squat (2-2-2-2-2)

75% of heaviest triple from 8 Mar

Metcon

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Mobility

Accumulate 2 min of each:

Seated side straddle stretch

Twisted half lizard pose

Prayer stretch

Pigeon pose

2 Apr ‘18 Comp

Priority Crossfit – Competition

Warm-up

Warm-up (No Measure)

Use daily crossfit programming warmup

Weightlifting

Push Jerk (2-2-2-2-2)

Metcon

Metcon (3 Rounds for calories)

Assault bike

3 rounds

4 sets per round: 30 sec moderate pace, 30 sec moderate/fast pace, 30 sec fast pace, 30 sec easy pace

2 min rest between rounds
Total bike time: 24 min

1st round: arms only

2nd round: legs only

3rd round: arms and legs

no rest reps between sets

Accessory

3 Sets

20 Second Band Assisted Planche Hold

Rest 20 Seconds

7 Single Leg Back Extension

Rest as needed

2 April ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 Half Kneeling Bottoms Up KB Press (per side)

8 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

5 Single Arm KB Suitcase Deadlift (per side)

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 Half Kneeling Bottoms Up KB Press (per side)

8 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

5 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Power Clean (2-2-2-2-2)

75% of heaviest double from 26 Mar.

not touch and go

rest as needed between reps

Metcon

Metcon (Time)

4 Rounds

50 Ft (25×2) Bear Crawl

8 Double KB Power Cleans 53/35 teens: 35/25

8 Double KB Push Press 53/35 teens: 35/25

Rest 90 seconds
subtract rest time from total time

Mobility

Accumulate 2 min of each:

Twisted cross

Supine twist

31 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

down/back bear crawl sandbag drag

5 V-ups

5 hand release push-ups

8 banded good mornings

Metcon (Time)

4 rounds

2 rds each (per round)

8 Bar Facing Burpees

12 Deadlifts 185/125 teens: 125/85

16 Wall Balls 20/14 teens: 14/10
Partner 1 does 2 rds (back to back) then partner 2 does 2 rds. Continue until both of completed 4 rds (8 rds each)

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

twisted cross

frog pose

30 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 PVC pass thru

5 quadruped t-spine twist (per side)

8 banded good morning

10 kip swings

Metcon

Metcon (Time)

“The Legend”

4 Pistols

25 Kettlebell Swings 54/35 teens: 35/25

50 Push-Ups

75 Pull-Ups

50 Push-Ups

25 Kettlebell Swings 54/35 teens: 35/25

4 Pistols
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The 233 total reps in the workout represent Chris’ Basic Underwater Demolition/SEAL (BUD/S) class #233.


Mobility

Accumulate 2 minutes of each:

Box shoulder stretch

Half front split

Dragon pose

29 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min Loco Motion

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

-Ostrich walk

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

– Horse Walk

– Sumo Stance Inch Worms

– Duck Walk

– Walking Cossack Lunges

– Lizard Walk

Weightlifting

Back Squat – 4,3,3,2,2

Rest 15 seconds

5 Speed Skaters (per side) after each set

Back Squat (4-3-3-2-2)

build to heavy double across 5 working sets

rest 2 min after speed skaters each set

Metcon

Metcon (AMRAP – Reps)

15 minute clock

1200m row

with remaining time, AMRAP of:

1 power clean @ 80% 1RM

5 Pull-ups

10 Push-ups

15 tuck-jumps
row doesn’t count towards score – only score reps from AMRAP

Mobility

Accumulate 2 minutes of each:

downward dog

thread the needle

reclined twist pose

28 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 KB Screwdrivers in supine and side lying positions (per side)

12 Pillar to Plank

5 quadruped t-spine twist (per side)

then

2 rounds w/ empty barbell

3 muscle snatch

3 OHS

3 snatch balance

3 hang power snatch

Weightlifting

Snatch (6x(1.1))

6 sets of snatch clusters

rest 10 seconds between snatch singles

rest 2 minutes between clusters

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

16 Cals on Assault bike

8 Shoulder to Overhead 165/115 teens: 115/80

4 Burpee Box Jump Overs 30/24

Mobility

accumulate 2 min of each:

Prayer stretch

Pigeon pose

Towel stretch

27 Mar ’18

Priority Crossfit – CrossFit

Weightlifting

Front Squat – 3,3,3,2,2,2

Rest 20 seconds

1 Shin Hop to Broad Jump between sets

Build to heavy double front squat across 6 working sets

No failed reps

As soon as your feet touch the ground from the shin hops, explode into the broad jump. There should be zero pause between the shin hops and broad jumps

Rest 2 minutes after the shin hop to broad jump and before starting a new set of back squats

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

Down/back Banded Monster Walks (per side)

5 Single Arm Ring Row (per side)

8 Banded Bird Dogs (per side)

10 Scap Pull-ups on rings (or bars)

Front Squat (3-3-3-2-2-2)

move directly to shin hop after each set

Shin hop broad jump should be max effort each time

Metcon

Metcon (Time)

4 Rounds

10 Calorie Row

8 Ring Pull-Ups

6 DB Thrusters 50/35 teens: 35/25

Mobility

Accumulate 2 min of each:

Pigeon pose

Seated side straddle stretch

Twisted half lizard pose

Box shoulder stretch

26 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

6 Half Kneeling Bottoms Up KB Press (per side)

10 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

then

2 rounds w/ empty barbell – controlled reps

3 muscle cleans

3 strict press

3 hang power cleans

Weightlifting

Power Cleans – 5,4,3,2,2

3 Jumping Good Mornings after each set

Power Clean (5-4-3-2-2)

Build to heavy double power clean

No touch n go.

Rest no more than 5 seconds between reps in a set

Use a 35# or less KB for the Jumping Good Mornings, by holding it with both hands at the top of the back.

Each rep should be as explosive as possible.

Rest 2 minutes after jumping good mornings

Metcon

Metcon (Time)

3 rounds

500m row

8 double KB ground to box to Box Jump Over 53/35 teens: 35/25, 30/24 inches

8 double KB Hang Cleans 53/35 teens: 35/25

Rest 2 minutes
subtract rest from total time

maintain consistent pace across each round

Mobility

accumulate 2 minutes of each:

Supine twist pose

Twisted cross

Single leg forward fold