18 Jan ’18

Priority Crossfit – CrossFit

Gymnastics

Handstand Walk (max effort)

spend 15 minutes practicing hand stand walking. Use this time to try different progressions.

record longest unbroken walk or number of steps with progressions

Weightlifting

Turkish Get Up (10)

alternate hands each rep

this is not for time. Perform slow and controlled reps, focusing on movement patterns.

rest as needed between reps

Metcon

Metcon (3 Rounds for calories)

Airdyne or Row Intervals:

4 Sets

75 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

3 Sets

90 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

2 Sets

2 Minutes on @ moderate effort

30 Seconds slow spin

17 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort:

then

2 rounds

8 Toes to Bar

5 quadruped t-spine opener

8 Front Squats w/ empty barbell, slow and controlled reps

25 ft Farmers Carry

then

2 min banded hip distraction

Weightlifting

Clean (1-1)

Every 90 Seconds for 9 Minutes Complete

Clean cluster @ 1-1

Rest no more than 8 seconds between singles in a cluster set

Start @ 70% of 1RM and increase weight every set

Full squat

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
teen weight 100/70

Mobility

accumulate 2 minutes of each:

seated forward fold

lying handcuffs – 15 reps

prayer stretch

lacrosse ball:

– pecs/forearms/triceps

16 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort:

then

2 rounds

5 Sumo Stance Inch Worms

5 Tall Kneeling Bottom-Ups KB Press (per side)

30 Seconds Nose to Wall Handstand Hold

5 prone t-spine twist (per arm)

then

2 min banded ankle dorsiflexion mobility

Weightlifting

Overhead Squat (5-5-5-5-5)

Increase weight each set

start at about 65%

rest 2 min between sets

Metcon

Metcon (Time)

10 Rounds

10 Deadlifts @ 135/95 teens: 95/65

10 Burpee Box Jump Overs @ 24/20
16 min time cap

add 1 second for each remaining rep

Mobility

accumulate 2 minutes of each:

reclined twist pose

dragon pose

lacrosse ball:

high glutes/shoulders and scapulae

15 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

5 PVC pass-thru

5 OHS w/ PVC

5 single arm KB suitcase deadlift

5 half kneeling single arm KB clean/press

then

burgener warm-up

Weightlifting

Every 90 Seconds for 9 Minutes Complete

Snatch @ 1-1

Snatch (1-1)

Rest no more than 8 seconds between singles in a cluster set

Start @ 70% of 1RM and increase weight every set

Full Squat

Metcon

pace yourself through these 2 wods. Push to about 90% of your capacity, but no further. Rest 3 minutes after wod 1, then begin wod 2.

Metcon (AMRAP – Reps)

7 Minute AMRAP:

9 DB Snatches 50/35 teens: 35/25

9 Toes to Bar
3 min rest, then in to wod 2

Metcon (AMRAP – Reps)

7 Minute AMRAP:

9 Double DB Power Cleans 50/35 teens: 35/25

9 Bar Muscle Ups

Mobility

Accumulate two minutes of each:

pigeon pose

downward dog

prayer stretch

twisted cross

13 Jan ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

Then

10m walking lunge

10m bearcrawl

10 kip swings

8 tall kneeling bottom up kb press

Then

2 min barbell shoulder smash

Metcon (AMRAP – Reps)

“Tag, You’re It!”

20 Min AMRAP

500m Row

10 pull-ups

10 T2B

10 OH Walking Lunge 45/35 teens: 35/25
Partner A runs 500 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A returns from the run, partners tag and switch places.

12 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

10m Low Bear Crawl

Rest 15 seconds

5 Half Kneeling Single Arm Arnold Press (per side)

Rest 15 seconds

5 Psoas March w/ Band (per side)

Gymnastics

15 Minute EMOM

Minute 1: 20 Seconds chin over bar hold

Minute 2: 20 Seconds L-Sit Hold

Minute 3: 20 Seconds Nose to Wall Handstand Hold

Minute 4: 10 Seconds Top of Ring Hold + 10 sec Bottom of Ring Hold

Minute 5: 20 Seconds Hollow Rock Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 Burpee Box Jump Overs 24/20

10 OHS 115/80 teens: 80/55

8 Bar Muscle-Ups

Mobility

Twisted cross (per side)

Twisted half lizard pose (per side)

Pigeon pose (per side)

11 Jan ’18

Priority Crossfit – CrossFit

Accessory

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

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

Metcon

Metcon (3 Rounds for calories)

Intervals

5 Sets

1 Minute on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

4 Sets

75 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

3 Sets

90 Seconds on @ moderate effort

30 Seconds slow spin
Switch between bike and rower as desired

Weightlifting

Tall snatch + Drop snatch

4x(4+3)

each set includes 4 tall snatches plus 3 drop snatches

Tall snatch (4×4)

No dip to start

Start with light weight and increase – stay conservative and focus on good movement patterns

Drop Snatch (4x(4+3))

no dip to start

move directly in to drop snatches from tall snatches without dropping the bar

10 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 prone t-spine twist (per side)

Rest 15 seconds

5 Banded Monster Walk (per side)

Rest 15 seconds

4 Goblet Squat to KB Halo (per direction)

Weightlifting

Power Snatch (10-8-6-4-2)

Touch and go

Rest 2 min between sets

Increase weight each set – choose weights you can efficiently cycle

Metcon

Metcon (2 Rounds for reps)

5 min AMRAP

21-15-9

Kettlebell Swings 70/53 teens: 53/35

Front Squat 135/95 teens: 95/65

Calorie Bike/Rower

Rest 5:00

5 min AMRAP

21-15-9

Kettlebell Swings 70/53 teens: 53/35

Front Squat 115/80 teens: 80/55

Calorie Bike/Rower

Mobility

Pigeon pose

Seated straddle stretch

Thread the needle

9 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 Deadbugs (per side)

Rest 15 Seconds

5 Banded Hamstring Extensions (per side)

Rest 15 Seconds

6 Half Kneeling Bottom-Up KB Press (per side)

then

2 minutes banded hip distraction

Weightlifting

5 Sets

8 Deadlift @ 70% of heaviest set of 3

Rest 15 seconds

Kipping HSPU @ 40% of reps of Max Effort Reps

Rest 2 minutes

Deadlift (8-8-8-8-8)

Handstand Push-ups (40% of max effort)

Metcon

Metcon (No Measure)

Every 2 Minutes for 12 Minutes

10 Power Snatches @ 95/65 lbs teens: 65/45

10 Bar Facing Burpees

Mobility

Supine twist pose

Toe squat

Dragon pose

Box shoulder stretch

8 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

5 bottom up KB press (per side)

Rest 15 Seconds

5 Side Lying Clam w T-Spine Rotation (per side)

Rest 15 Seconds

5 Quadruped Rock Back to Goblet Squat

then

banded ankle dorsiflexion mobility

Weightlifting

Clean and Jerk (10-8-6-4-2)

Touch and go

Rest 2 Minutes between sets

Increase weight each set

Choose weights that you can handle and cycle properly

Focus on cycling effeciently and finding a good fluid pace

Metcon

Metcon (Time)

1k Row

100 Wallballs 20/14 teens: 14/10

*Every time you break on the Wall balls, complete 50 double unders
15 min time cap

hold a sustainable pace.

come out slow then increase as time goes on, but don’t push any higher then 85% effort.

working on pacing.

Mobility

Seated forward fold

Seated side straddle stretch

Lizard pose

Prayer stretch