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

12 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

– Nasal breathing only

– increase rate each minute

then

2 rounds

8 Dead bugs

8 Psoas March

8 Scapula Push-Ups

8 Kneeling Hip Hinge

Metcon

Metcon (AMRAP – Reps)

3 Rounds

5 Double KB push press + 20m OH KB Walk + farmer’s carry – AHAP

Rest 30 seconds

Max effort Wide grip pull-ups

Rest 30 seconds

20 Second L-sit

Rest 90 seconds
Scoring Wide Grip pull-ups only

Weightlifting

Jerk (1-1-1)

Build to a tough Jerk cluster of 3 reps for the day
Add 10# from last week

Rest 12 Sec between reps

ball park 90% of 1RM

Mobility

Lacrosse ball

– scapulae/traps/pecs/forearms

– hip flexors/extensors

Foam roll

– lats

11 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work

– increase pace each minute

then

3 rounds

8 kneeling KB hip hinge

8 single arm KB deadlift (per arm)

Prayer Stretch w/ PVC – 5 full breath cycles

– deep inhale and exhale through nose

Weightlifting

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

Every 30 Seconds for 4 minutes

2 Clean @ 80% 1RM

Clean Grip Deadlift (8-8-8)

3 x 8 @ 80% of Clean 1RM
Rest 2 min between sets

Remember, this is a technique drill, not strength. Work on mechanics of movement rather than adding weight.

Metcon

Metcon (AMRAP – Reps)

4 Rounds

4 minute clock

10/8 Cals on rower teens: 8/6

with remaining time:

AMRAP:

10 Power Snatches 95/65 teens: 65/45

10 Box jump overs 24/20

rest 2 minutes
Rows do not count towards score. Score is comprised of total number of power snatches and box jump overs completed from all 4 rounds.

Mobility

Accumulate 2 minutes of each:

twisted cross

seated forward fold

frog pose

10 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy pace

then

2 rounds

5 Scapula Pull Ups

10 kip swings

8 bottom up KB press

5 Goblet Squat slow and controlled reps

Weightlifting

Front Squat (10-10-10)

Warm up to 70% of 1RM, then complete all sets at that weight.

Rest 2 min between sets

Metcon

Metcon (Time)

90 Double Unders

70 Wall Balls 20/14 teens 14/10

50 Deadlifts 135/95 teens 95/65

30 Burpee C2B Pull-Ups

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Thread the needle pose

Half front split

9 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work at easy pace (run, row, or bike)

– Nasal breathing only

3 Sets

8 Supine Wall Press from Deadbug (per side)

8 Half Kneeling Snatch Grip Press (per side)

5 Half Kneeling Overhead Split Squat (per side)

8 Split Stance Good Mornings (per side)

Weightlifting

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

Every 30 seconds for 4 minutes

2 snatch @ 80% 1RM

Snatch Grip Deadlift (8-8-8)

3×8 @ 80% of snatch 1RM

rest 2 min between sets

**reminder – this is a technique drill, not strength. Focus on mechanics of the movement and not adding weight

Metcon

Metcon (AMRAP – Reps)

6 Rounds

90 Seconds AMRAP:

8 power cleans 95/65 lbs teens: 65/45

8 HSPU

Rest 60 Seconds

Mobility

Accumulate 2 minutes of each:

box shoulder stretch

twisted half lizard pose

supine twist pose

7 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10m bear crawl

10m horse walk

10 pushups

15 kip swings

()

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

** Remember, this is an AMRAP. If you complete the round, return to the beginning and start another round.

Each run counts for 2 potential points. 1 Point if you start the run and make it to the 50m turnaround. 2 points if you complete the run.
This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.


Mobility

accumulate 2 minutes of each:

hip bridge

– move hands to behind back and press them to the ground

reclined twist pose

downward dog/upward dog flow

lacrosse ball

-pecs/traps/scapulae

6 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work – easy pace

then

2 rounds

8 quadruped extension with internal rotation

8 glute bridge march

5 tempo air squats

-3 second lower/3 second pause/explode up

Weightlifting

Back Squat (10-10-10)

work up to 70% then complete all reps at that weight

rest 2 min between sets

Metcon

Metcon (Time)

RX:

3 rounds

30/21 cal row Teens: 21/15

2 rope climbs

2 C/J @ 85% 1RM

Rest 3 min

Rx+

3 rounds

30/21 cal assault bike Teens: 21/15

2 legless rope climbs

2 C/J @ 85% 1 RM

Rest 3 min
score is total time with rest subtracted

Mobility

accumulate 2 min of each:

lying handcuffs – 15 reps

worlds greatest stretch

single leg bow pose

5 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 dead bugs (per side)

8 psoas march (per side)

8 kneeling hip hinge

8 band pull aparts

Accessory

3 rounds

Single Arm overhead KB walk – down and back – as heavy as possible

rest 30 seconds

pull-up cluster 3-3-3-3-3

rest 30 sec

20 sec weighted side plank

rest 90 seconds

Pull up cluster is 3 at each position:

Narrow, regular, wide, palms facing you, mixed grip

Weightlifting

Jerk (1-1-1-1)

build to a heavy jerk cluster
add 10 lbs from last week

rest 12 seconds between reps

re-rack barbell each time during rest

Metcon

Hell (Calories)

Tabata Assault bike

Mobility

accumulate 2 minutes of each:

couch stretch

seated forward fold

banded hip distraction

4 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at easy pace

then

2 rounds

8 bird dogs

8 scapula pushups

8 good mornings

Weightlifting

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

Every 30 seconds for 4 minutes

2 Cleans 75% of 1RM
Full Squat

Touch and go if possible

Clean Grip Deadlift (8-8-8)

Clean Grip Deadlift – 3 x 8 75% of clean 1RM
rest as needed between sets

focus on mechanics of movement – not adding weight

Metcon

Metcon (Time)

For Time:

800 Meter Run

50 Overhead Squats 45/35 teens: 35/25

800 Meter Run

50 Thrusters 45/35 teens: 35/25

800 Meter Run

50 Front Squats 45/35 teens: 35/25

Mobility

lacrosse ball

– quads just above knees

– move legs through range of motion

– along shins

– hips

foam roll

– calves

– side to side

– Achilles

couch stretch

3 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at an easy pace

then

2 rounds

5 Scapula Pull Ups

10 kip swings

8 bottom up KB press

5 Goblet Squat slow and controlled reps

Gymnastics

Pull up series

12 Min EMOM

Min 1 – 7 pull-ups

Min 2 – 5 C2B

Min 3 – 3 bar muscle ups

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP:

9 KB Thrusters 53/35 teens: 35/25

9 Chest to Bar Pull-Ups

35 Double Unders
1 KB per hand

Mobility

Accumulate 2 minutes of the following:

Pigeon Pose

Thread the Needle

Half Front Split