24 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

– work on breathing through nose only

then

2 sets

5 bird dogs (per side)

5 scapula pullups

5 90/90 breath cycles

Weightlifting

Front Squat (8-8-8)

3 x 8 @ 70% of 8RM

if you didn’t find your 8RM last week, find it today

**remember, we only score 1 set of lifts, not all of them

Metcon

Metcon (Time)

Cash in:

20 Deadlifts 295/205 Teens: 205/145

then:

3 Rounds

5 bar muscle ups

5 deficit HSPU 4″/3″ teens: 3″/2″

Cash out:

20 OH Lunge 135/95 teens: 95/65
score includes cash in/out work

OH lunges are stationary – work to keep torso vertical and not leaning forward – think about doing split squats

Mobility

Accumulate 2 min of each

pigeon pose

twisted cross

single leg saddle pose

half front split

23 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

then

2 rounds

5 Half kneeling snatch grip strict press

5 single arm KB overhead squat (light)

then

burgener warmup

Weightlifting

Power Snatch + Snatch (1+1)

6 Min EMOM

1 PS + 1 Snatch @ 70-75% of 1 RM
Full Squat on second snatch

Hang on to bar and touch/go if possible

Snatch Grip Deadlift + Pull (2+1)

3 sets

2 Deficit Snatch Grip Deadlift + 1 Snatch Pull @ 85% snatch 1RM

2″ deficit
use whichever lift is heavier 1RM (squat or power) for lift percentage

rest as needed between sets

focus on mechanics of movement and not solely how heavy you’re lifting. If your back is rounding, drop weight until you can maintain good form.

Metcon

Metcon (Time)

10 rounds

5 T2B

10 burpees

150m run
Rx – as written

Rx+ – w/ vest 20/14

Mobility

Accumulate 2 min of each:

twisted half lizard pose

box shoulder stretch

seated side straddle stretch

supine twist pose

21 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work at low effort

then 3 rounds

90/90 breathing with curl up

8 split squat (per side)

8 split stance good morning (per side)

5 worlds greatest stretch (per side)

Metcon

Metcon (Time)

In teams of 3:

4 rounds

1k row or 3k bike

90 double unders

60 hang power cleans 95/65 teens: 65/45

45 box jumps 24/20
partition reps any way you want

1 person works at a time

team may not start next movement until all reps for current movement are complete

Metcon (Time)

In teams of 3:

1k row or 3k bike

90 double unders

60 hang power cleans 95/65 teens: 65/45

45 box jumps 24/20
partition reps any way you want

1 person works at a time

team may not start next movement until all reps for current movement are complete

Mobility

accumulate 2 minutes of each

couch stretch (per leg)

single leg stretch (per leg)

reclined twist pose

20 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work low effort

– Nasal breathing only

2-3 Sets

5 90/90 breathing w/ Plate Pullover

5 Half Kneeling Snatch Grip Press (per side)

5 good morning

5 snatch balance

5 overhead squat

Weightlifting

Front Squat (8RM)

build up to eastablish 8RM front squat

Metcon

Metcon (Time)

5 Rounds

20/14 Cal Row teens: 14/10

1 Snatch @ 85% 1RM

Rest 2 Minutes
score is total time with rest subtracted

Mobility

accumulate 2 minutes of each:

foam roll

-lats/t-spine

lacrosse ball

– t-spine/pecs

twisted cross pose

19 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

-Nasal breathing only

2 rounds

5 90/90 Breathing w/ Curl Up

5 KB Front Foot Elevated Split Squat 53/35 (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Squat Clean (2-2-2-2-2-2-2)

every 30 sec for 3:30 complete 2 squat cleans @ 85% of 1RM

Jerk Cluster (1-1)

Build to heavy Jerk cluster of 1-1
add 10# from last week

rest 12 sec between lifts

re-rack bar during rest

split or push jerk is acceptable

Clean Grip Deadlift (10RM)

10 min to establish 10RM Clean Grip Deadlift
work up in sets of 5 or 6 until you are ready to attempt 10RM

Metcon

Metcon (AMRAP – Reps)

3 Rounds

30 Seconds Max Effort Muscle Ups

30 Seconds rest

30 Seconds Max Effort Wallballs 20/14 teens: 14/10

30 Seconds rest

30 Seconds Max Effort Deadlifts 225/155 teens: 155/105

30 Seconds rest

30 Seconds Max Effort Row (or bike) for Cals

Rest 1 minute

Mobility

accumulate 2 min for each:

Recline twist pose

Seated side straddle stretch

Twisted cross

18 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work

– Nasal breathing only

2 rounds

90/90 Breathing 5 full breath cycles

6 Glute Bridges w/ 3 second squeeze @ top

8 Squat Jumps

Weightlifting

Back Squat (8RM)

10 minutes to find 8RM Back squat

Work up in sets of 4 or 5 until ready to attempt 8RM.

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m Run

Max effort Thrusters 135/95 lbs teens: 95/65
Max effort thrusters after each run. Once the bar is dropped, complete a 400m run.

score is total thrusters

scale weight to 40% of front squat 1RM

Mobility

accumulate 2 minutes of each:

lying handcuffs – 15 reps

downward dog

toe squat

17 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic at low effort

-Nasal breathing only

2-3 Sets

90/90 Breathing – 5 full breath cycles.

5 Glute Bridges w/ 3 second squeeze at the top of each rep

5 KB Front Foot Elevated Split Squat 53/35 (per leg)

Gymnastics

Pull ups (5-5-4)

12 Minute EMOM

Minute 1: 5 Weighted Pull Ups

Minute 2: 5 Supinated Pull-Ups (palms face you)

Minute 3: 4 Bar Muscle-Ups, unbroken
Use a weight vest for weighted pull-ups… If no vest, do chest to bar pull-ups

All pull-ups are strict

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

30 Pull-Ups

30 Cals assault bike

Accessory

Single leg Glute Bridge Hold – 4×30 seconds (per leg)

Rest 30 seconds between legs

Mobility

Accumulate 2 min of each:

Pigeon pose

Thread the needle pose

Half front split

16 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

-Nasal breathing only

2 rounds

5-8 90/90 breathing

5 Half Kneeling Snatch Grip Press (per side)

3 good morning

3 overhead squat

3 snatch balance

Weightlifting

Snatch (2-2-2-2-2-2-2)

Every 30 seconds for 3:30 perform 2 snatches @ 85% 1RM

Full squat

Touch/go if you can

Snatch Grip Deadlift (10RM)

10 min to find 10RM

work up in sets of 5 or 6 until you are ready to attempt your 10RM. Do not do sets of 10 as you are building up.

Metcon

Metcon (AMRAP – Rounds)

EMOM until failure

5 Power Snatches 75/55 teens: 55/45

5 Toes 2 Bar

5 Burpee Box Jump Overs 24/20 inches
Perform 5 reps of each movement each minute until you cannot complete all 3 movements in the minute.

Score will be last full round completed

20 min cap

Mobility

Accumulate 2 min of each:

twisted half lizard pose

box shoulder stretch

seated forward fold

supine twist pose

14 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy pace

then

2 rounds

quadruped t-spine rotation

10m bear crawl

10m crab walk

8 scapula pulls

8 scapula pushups

Metcon

PICK YOUR POISON!!

Choose one metcon or the other.

Metcon (No Measure)

Navy SEAL Bud/s Test

**modified**

Max effort 2k row or 4k bike

10 min rest

2 min AMRAP pushups

2 min rest

2 min AMRAP situps

2 min rest

Max effort strict pull-ups

Rest 10 min

3k row or 6k bike

Rx = Bodyweight

Rx+ = weight vest 20/14
No official measure for this workout. This test is pass/fail for BUD/S. Track each movement individually in the notes.

**START AND FINISH WITH OPPOSITE MOVEMENTS!!!**

Metcon (Time)

With a partner:

100 cal row

90 double unders

80 pushups

70 deadlift 185/135 teens: 135/95

60 pullups

50 cal assault bike

50 cal assault bike

60 pullups

70 deadlift 185/135 teens: 135/95

80 pushups

90 double unders

100 cal row
One partner works at a time.

Partition reps any way you want.

Mobility

Foam roll

– lats/lumbar/t-spine

– hamstrings/quads

2 mins of each:

pigeon pose

single leg seated forward fold (per leg)

reclined twist pose

13 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

– Nasal breathing only

then

2 Sets

90/90 Breathing x 5 full inhales and exhales

4 Quadruped Extension-Rotation w/ Internal Rotation (per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat (1 second pause @ 1/4 squat, 1/2 squat, bottom of squat)

Weightlifting

Back Squat (8-8-8)

3×8 % 75% of 1 RM

warm up to 75% then complete all reps at that weight

rest 2 minutes between sets

Metcon

Metcon (Time)

3 Rounds

20 Burpee Box Jump Overs 24/20

16 Toes 2 Bar

1 Clean & Jerk 90% 1 RM

Rest 3 Minutes
score is total time with rest subtracted

Mobility