6 Nov

Priority Crossfit – CrossFit

Mobility

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

5 Y-Pullovers w/ Crossover Symmetry

5 half kneeling snatch grip press (per side)

3 OHS

3 good mornings

3 snatch balance

Weightlifting

Halting Snatch (10 min EMOM)

1 halting snatch from below knee
75-80% of snatch 1RM

3 sec pause just below knee

Full Squat

Metcon

Metcon (Time)

4 Rounds

15/12 cal row teens: 12/9

10 burpees over benches

5 HSPU

rest 2 min
subtract rest time from total time

Mobility

Accumulate 2 min of each:

box shoulder stretch

seated straddle stretch

supine twist

4 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

3 rounds

5 quadruped t-spine twist (per side)

10 pushups

10m walking lunge

5 bottom up KB strict press 16/10 (per side)

Metcon

Metcon (Time)

With a partner…

Move weight in as few rounds as possible. Perform 1 rep at a time of the following:

Power Clean

Shoulder to Overhead

Back Squat

Bench Press

adults – 25k/18k

teens – 18k/13k

Mobility

accumulate 2 min of each:

t-spine opener

frog pose

pigeon pose

3 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

3 Sets

8 Tall Kneeling Foam Roller Wall Slides

8 Half Kneeling KB Press

Weightlifting

Split Jerk (15 min EMOM)

15 Minute EMOM

Minute 1-3: Pause Dip + Push Jerk + Split Jerk hold in split for 3 seconds @ 70%

Minute 4-6: Pause Dip + Push Jerk + Split Jerk hold in split for 3 seconds @ 75%

Minute 7-9: Pause Dip + Split Jerk hold in split for 3 seconds @ 80%

Minute 10-15: Split Jerk hold in split for 3 seconds, build to tough single.

Metcon

Metcon (Time)

3 Rounds

1 Mile Airdyne

20 OH Lunges 155/105 teens: 105/75

20 Burpee Box Jump Overs 24/20

Mobility

Accumulate 2 min of each

lying handcuffs – 15 reps

downward dog

thread the needle

frog pose

2 Nov

Priority Crossfit – CrossFit

Accessory

Flow work

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

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

Position Work

Ido Squat Routine

Weightlifting

Snatch Pull (4x(1x1x1))

Tempo Snatch Pull to Mid-Thigh – 85-90% of Snatch 1RM
Rest 10 seconds between reps

Rest 2 minutes between sets

Clean Pull (4x(1x1x1))

Tempo Clean Pull to Mid-Thigh – 85-90% of Snatch 1RM
Rest 10 seconds between reps

Rest 2 minutes between sets

Mobility

Accumulate 2 min of each

lying handcuffs – 15 reps

pigeon pose

downward dog

seated forward fold

seated side straddle stretch

thread the needle

frog pose

lizard pose

reclined twist pose

single leg bow pose

toe squat

saddle pose

1 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

3 Sets

30 Second Lacrosse Ball Smash (lats and shoulders)

30 Second Prayer Stretch w/ PVC

5-8 Front Squats

Weightlifting

Clean (15 min EMOM)

Minutes 1-3: 3 Position Halting Clean Deadlift (1 inch above floor ,above the knee , hip) + Clean from Hip @ 70%

Minutes 4-6: 2 Position Halting Clean Deadlift (1inch from floor, above the knee) + Clean from above the knee @ 75%

Minutes 7-9: Halting Clean Deadlift (1inch from floor) + Clean from 1 inch from the floor @ 80%

Minutes 10-15: 1 Clean, build to tough single

Metcon

Metcon (Time)

21-15-9

OHS 135/95 teens: 95/65

Ring Dips

Mobility

accumulate 2 minutes of each:

Recline twist pose

Seated side straddle stretch

Lizard pose

31 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

3 Sets

5 Bird Dogs (per side)

5 Scapula Pull Ups

Gymnastics

Strict Pull-ups (max)

max effort strict pullups
5 min to establish max unbroken set of strict pullups

compare to 27 Sep. If you modified then, do same modification today.

Metcon

Metcon (Time)

5 Rounds

250m Row

15 C2B Pullups

10 Thrusters 75/55 teens: 55/45

Rest 3 Minutes
Subtract rest from total time

Mobility

accumulate 2 minutes of each:

Pigeon pose

Twisted cross

Single leg saddle pose

Towel stretch

30 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

3 Sets

5-8 Half Kneeling Snatch Grip Strict Press

5-8 Single Arm KB OHS (light)

Weightlifting

Halting Snatch Grip Deadlift (15 min EMOM)

Minutes 1-3: 3 Position Halting Snatch Deadlift (1 inch above floor ,above the knee , hip) + Snatch from Hip @ 70%

Minutes 4-6: 2 Position Halting Snatch Deadlift (1inch from floor, above the knee) + Snatch from above the knee @ 75%

Minutes 7-9: Halting Snatch Deadlift (1inch from floor) + Snatch from 1 inch from the floor @ 80%

Minutes 10-15: 1 Snatch, build to tough single

3 second pause at each position

Metcon

Metcon (Time)

5 rounds

20 back squats @ 50% 1RM

5 power cleans 225/155 teens: 155/110

2 legless rope climbs

rest 2 minutes
subtract rest from total time

backsquats are from the floor

scale legless to regular rope climbs; 2nd scale is to do towel pullups – 3 per climb.

Mobility

accumulate 2 minutes of each:

twisted half lizard

box shoulder stretch

seated straddle stretch

supine twist

28 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

Then

3 rounds of

8 90/90 breath cycles

8 bottom up kb presses (per arm)

8 front foot elevated split squats (per leg)

Metcon

Metcon (Time)

“Meet the Girls” with a twist

With a partner complete:

“Fran”

4 rounds

15 thrusters 95/65 teens: 65/45

45 pull-ups

Bear crawl 4 lengths

“Isabel”

30 Power Snatches 135/95 teens: 95/65

Bear crawl 4 lengths

“Angie”

150 push-ups

200 wall ball sit-ups across a box 20/14 teens: 14/10

Bear crawl 4 lengths

“Karen”

150 wall balls 20/14 teens: 14/10

Bear crawl 4 lengths
30:00 time cap

Mobility

Accumulate 2 minutes of each

Lying handcuffs 15 reps

Supine twist

Pigeon pose

Lacrosse ball

– shoulders/traps while moving arms through range of motion

– high-glutes

Foam roll

-t-spine

27 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

5 90/90 breath cycles

10 sec dead hang

5 half kneeling kb bottom up press (per side) 16kb/10db

5 elevator pushups (1 sec pause @ halfway down, and full depth, then explode up)

Weightlifting

Jerk Complex (6x(1+1))

6 min EMOM

1 Push Jerk + 1 Jerk (Split) @ 70-75% of heaviest 2 from last week
If you did not complete the jerk cluster last week, use 95% of your 1RM, then take 70-75% of that number.

lift from the racks; pair up if needed

Metcon

Metcon (Time)

4 Rounds

March in place AHAP

Back rack

Overhead

Front Rack

Farmers Carry

Rest 2 min
26 steps per movement

THIS IS NOT A RACE!!!! Yes it’s for time, but move safely and efficiently.

Work at the heaviest weight you can manage for all 3 barbell movements.

Focus on tucking belly in and bracing your core

Subtract rest from score

Mobility

Accumulate 2 minutes of each:

towel stretch

downward dog

dragon pose

reclined twist pose

26 Oct

Priority Crossfit – CrossFit

Accessory

Movement work:

5 minute hip flow progression

5 minute T-spine flow progression

10 Min Locomotion

– 10 sec dead hang

– 10m ostrich walk

– 10 sec supinated dead hang (palms face you)

– 10m horse walk

– 10m sumo stance inch worms

– 10m duck walk

– 10m walking Cossack lunges

– 10m lizard walk

Breath work:

nasal breathing

5 sets: 5 second inhale / 5 second exhale

10 sets: 5 second inhale / 20 second hold / 5 second exhale

5 sets: 5 second inhale / 5 second exhale

Nasal breathing

10 sets:

3 second inhale in to belly / 3 second exhale from belly

3 second inhale to chest / 3 second exhale from chest

Strength Work:

3 Sets

30 Sec single leg glute bridge (per leg)

rest 30 seconds between legs/movements

10 RNT Reverse lunges w/ 15/10 lb dumbbells (per leg)

Mobility

Accumulate 2 min of each

lying handcuffs – 15 reps

pigeon pose

downward dog

seated forward fold

seated side straddle stretch

thread the needle

frog pose

lizard pose

reclined twist pose

single leg bow pose

toe squat

saddle pose