23 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 walking lunges

5 worlds greatest stretch (per side)

5 Ring Rows

15 sec dead hang

Metcon

Metcon (AMRAP – Reps)

30 Min EMOM:

Min 1: 40 Second max effort Rower

Min 2: 40 Second max effort Double KB front squats @ 53lbs

Min 3: 40 Second max effort Chest to bar pull-ups

Min 4: 40 Second max effort Burpees to target 8 inches above reach

Min 5: 40 Second max effort Lateral sandbag throws @ 60/40

21 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

6 PVC Good mornings

Metcon

Metcon (Time)

With a partner:

Assault bike calories

35-30-25-20-15-10-5

Power Clean/Jerk 135/95 Teens: 95/65

4-6-8-10-12-14-16

Double unders

140-120-100-80-60-40-20
1 partner works at a time

split work as necessary

20 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Quadruped rock back to squat

6 Wall pressing dead bugs

6 Dumbbell Sots press

6 Ring rows

Weightlifting

Strict Press

8-8-8-8-8-8

Build to heavy 8rm across 6 sets

Rest 2 min between sets

Shoulder Press (8-8-8-8-8-8)

Metcon

Metcon (Time)

5 Rounds

15 sec Sprint on Assault Bike

10 Deadlifts 225/155 Teens: 155/105

10 T2B

Rest 2 min after each round

Assault Bike (Calories)

Total Calories from all 5 rounds

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Pigeon pose

Rag doll pose

Hip flexor stretch

19 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Elevated front foot KB press w/ light weight (per side)

6 Elevated front foot KB OH split squat (per side)

6 Scapula pullups

10 Banded good mornings

Gymnastics

12 Min EMOM

Min 1 – 3 Strict deficit HSPU 3/1.5″

Min 2 – 6 Strict Ring Dips

Min 3 – 9 T2B

Deficit Handstand Push-ups (3-3-3-3)

Ring Dips (6-6-6-6)

Toes-To-Bar (9-9-9-9)

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

5 C2B

10 Burpee Box Jumps 30/24

15 Wall Balls 20/14

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Seated forward fold

Thread the needle pose

Supine twist stretch

17 Nov ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

5 Worlds greatest stretch (per side)

30 sec dead hang

10 Goblet squats

Metcon

Metcon (Time)

For Time (with a Partner)

50 Walking Lunges

40 Pull-Ups

100 Box Jumps 24/20

40 Double-Unders

50 Ring Dips

40 Knees-to-Elbows

60 Kettlebell Swings 70/53 Teens: 53/35

60 Sit-Ups

40 Dumbbell Hang Squat Cleans 50/35 Teens: 35/25

50 Back Extensions

60 Wall Balls 20/14

6 Rope Climbs
1 person works at a time

split reps as necessary

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