9 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m walking worlds greatest stretch

5 goblet squats slow and controlled reps

5 bear crab rolls

10m duck walk

5 PVC strict press

5 PVC OHS

Metcon

Metcon (Time)

With a partner:

3 mile Assault Bike

10 rope climbs

2k Row

50 man makers 35/25 teens 25/15

300 double unders

50 Curtis P 95/65 teens 65/45
Split reps any way desired

8 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Min aerobic work at low effort

then

2 rounds of

5 reps of each movement other than row

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

Min 1 – 50 sec max cals on rower

Min 2 – 50 sec max kb thrusters 53/35 teens: 35/25

Min 3 – 50 sec max burpee box jump overs 30/24

Min 4 – 50 sec max lateral sandbag throws

Min 5 – 50 sec max ring dips

Min 6 – rest

7 Dec

Priority Crossfit – CrossFit

Accessory

Movement Flow Day

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

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

Snatch Pull + Snatch (14 min EMOM)

Every 2 Minutes for 14 Minutes

1 Snatch Pull + Snatch
Start at 70% of Snatch 1RM and increase each set

6 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

2 Sets

5 90/90 Breath cycles w/ Curl Up

8 Tall Kneeling KB Hip Hinge

8 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Clean/Jerk Complex (12 min EMOM)

Every 2 Minutes for 12 Minutes

1 Clean Pull + 1 Clean + 1 Jerk
Start at 70% C/J 1RM and increase every set

full squat

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 Minute Clock

10/8 Calorie Row teens: 8/6

With Remaining Time AMRAP:

8 DB Power Cleans 50/35 teens: 35/25

4 HSPU

2 Muscle Ups

Rest 2:30
Row doesn’t count toward score

Mobility

Accumulate 2 min per side

Seated straddle stretch

Seated side straddle stretch

Thread the needle

Pigeon pose

4 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

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)

Weightlifting

Snatch Balance + OHS (12 min EMOM)

Every 2 min for 12 min

1 snatch balance plus 1 OHS
Start at 50% 1RM snatch and increase every round.

work on speed under the bar

Metcon

Metcon (AMRAP – Reps)

4 Rounds

90 Second AMRAP

3 Hang Squat Snatches 135/95 teens: 95/65

6 GHD Sit-Ups

Rest 90 Seconds

Mobility

Accumulate 2 min of each:

Recline twist pose

Prayer stretch

Twisted half lizard pose

Seated forward fold

2 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10 m walking lunge

5 goblet squats – slow and controlled

10m walking worlds greatest stretch

5 muscle snatch w/ PVC

5 OHS

Ankle dorsiflexion mobility work

Metcon

()

1 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

-Nasal breathing only.

2-3 Sets:

8 full 90/90 breath cycles

4 Quadruped Rock back shoulder Internal/External Rotation (per position/ per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat w/ pause @ 1/4 squat, 1/2 squat, & bottom of squat for 1-2 seconds

Weightlifting

Back Squat (5-3-1-1-1-1-1)

Rest as needed between sets

Build to a heavy single

Metcon

4 rounds

3 Minute Running Clock

45 Seconds Max Calories on Assault Bike

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees

Rest 3 min

Metcon (Calories)

Assault Bike
Combine total calories from all rounds

Metcon (AMRAP – Reps)

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees
Combine total reps from all rounds

Mobility

accumulate two minutes of each:

hamstring stretch (single leg up rig or doorway – other leg out straight)

couch stretch

hip opener against wall

30 Nov

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

29 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 90/90 Breathing w Curl Up

5 Tall Kneeling KB Hip Hinge

5 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Clean/Jerk Complex (14 min E2MOM)

Every 2 Minutes for 14 Minutes:

2 Clean Pull + 1 Clean + 1 Jerk
Start @ 65% of Clean 1RM

Increase weight each set

No misses

Make sure you are focusing on staying over

the bar and finishing through the legs not the hips

Metcon

Metcon (4 Rounds for time)

4 Rounds

3 min clock per round

50 Double unders

5 Power Cleans 205/145 teens: 145/105

15 Wall Balls 20/14 teens: 14/10

5 Bar Muscle-Ups

Rest 3 Minutes
Each round is a sprint, maintain around the same time for each round without a significant drop off.

Each movement should be done unbroken.

For incomplete rounds, add 1 sec for each remaining rep

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

Thread the needle pose

single leg saddle stretch

frog pose