Month: January 2018

Wednesday, January 24

CrossFit Warpath – CrossFit Warm-up Warm-up G (No Measure) 3 rounds 25m run 25m backwards run 3 burpees 3 air squats *Bands, PVC, leg swings Strength Building Metcon (No Measure) TABATA (20s work, 10 s rest) 4 rounds: -Plank -V-Ups -Mountain Climbers -Plank rolls Metcon Metcon (Time) Teams of 3: For Time: 150 Double Unders …
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CFT012418

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 (5 rep every odd minute ) 18 minute emom Odd minutes perform 5 deadlifts Even minutes perform 5 bench press …
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Tuesday january 23

CrossFit Warpath – CrossFit Warm-up Clean Progression Warm Up (No Measure) Bands 200m run 10 pass through with pvc Coach Led: From the power position -5 shrugs -5 high pulls -5 power cleans -5 squat cleans transition from knee transition from shin *all performed with clean grip Skill Work HSPU progressions Weightlifting Clean High Pull …
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CFT012218

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 + Hang Snatch + OHS Every 2 minutes perform the complex for 12 minutes BACK SQUAT + BHN SPLIT JERK …
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Monday, January 22

CrossFit Warpath – CrossFit Warm-up Lift your Rack Up Warm up (No Measure) *band while coach explains workout 200 m run, then: 2 rounds: 10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent) 10 plate side lunges (plate held extended in front) 10 burpee to plate 10 jumping squats***substitute …
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