Month: October 2017

CFT110117

CrossFit Warpath – CrossFit Teens Warm-up Warm-Up A (No Measure) Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/Scorpions Weightlifting Deadlift (Work to 3 rep max, then drop 20% for 3×3) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute amrap …
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Wednesday, November 1st

CrossFit Warpath – CrossFit Warm-up Warm-up (No Measure) 200 m run as a group (coach led) 20 good mornings with PVC lunges with hamstring stretch hold banded ‘active’ hamstring warm up Weightlifting Deadlift (5@ 40% 5@ 50% 5@55% 5@ 65% 5@75% 5+@85%) Skill Work 2 rds 5 supermans, 5 hollow rocks 5 minutes kipping skill …
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Tuesday, October 31

CrossFit Warpath – CrossFit Warm-up Warm-Up D (No Measure) 200 meter run *Banded Shoulder Warmup then 2 Rounds of 10 PVC Pass Throughs 5 Power Shrugs 5 Power High Pulls 5 Muscle Snatch from Power Position 5 Muscle Snatch from knees 5 Overhead squats 5 MB Cleans *Use PVC,15,35, or 45 lb bar based on …
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CFT103017

CrossFit Warpath – CrossFit Teens Warm-up Warm-Up A (No Measure) Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/Scorpions Weightlifting Snatch (15 min EMOM) 1 rep every minute @ 80% Metcon Metcon (Time) 21-15-9 Deadlift (95/75)(75/55) (55/35) Bar over burpee / …
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Monday, October 30

CrossFit Warpath – CrossFit *Start banded warm up while coach explains workout* Warm-up Warm-Up A (No Measure) Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/Scorpions Mobility Hip strectch on wall for 2 minutes Weightlifting Back Squat (5@ 40% 5@ 50% …
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