WOD

Flex092518

CrossFit Warpath – Flex

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

Metcon A

Metcon (No Measure)

5 minute amrap

50 single unders

10 air squats

20 sit ups

Rest 1 minute

5 minute amrap

50 single unders

10 push ups

20 reach ups

Rest 1 minute

5 minute amrap

50 single unders

10 ring rows

20 crunches

Rest 1 minute

5 minute amrap

50 single unders

10 lunges

20 cherry pickers

Rest 1 minute

5 minute amrap

50 single unders

10 single leg deadlifts

20 russian twists


monday september 24 2018

CrossFit Warpath – CrossFit

Warm-up

‘Pick things up and put them down’ Warmup (No Measure)

200 m run

followed by:

2 rounds:

10 toe touches (straight leg)

10 jumping lunges

5 inchworms

10 side lunges

10 single leg deadlift

Weightlifting

Deadlift (10-8-5-5-5…)(%40-50-60-70-80)

if possible complete another set of 5 after %80

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

-10 burpee bar overs

-15 hang snatch (95/65)(75/55)

-200m run

Mobility

after wod spend 1 min in couch stretch each leg and pigion stretch each leg


cft092418

CrossFit Warpath – CrossFit Teens

clean+2 front squats (15 minute emom)

Push Press + SJ (10 minute emom)

Metcon (AMRAP – Rounds and Reps)

15 minute am rap

10 burpees

15 db snatches

200m row


flex092118

CrossFit Warpath – Flex

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

Metcon A

Metcon (No Measure)

Tabata This

8 rounds of 20 s work 10s rest

Side Plank reach through

Side crunch

Glute bridge

Metcon B

Metcon (AMRAP – Rounds)

15 minute AMRAP

200m

30 crunches

20 air squats

10 push ups


Friday September 21 2018

CrossFit Warpath – CrossFit

Warm-up

Push it (Push It Real Good) warm up (bench) (No Measure)

bands while coach explains workout

200 m run,

then:

2rounds

5 push ups

5 burpees

3 inch worms

1 (20 second) plank

Weightlifting

Metcon

Bench Press (8-5-3-3-1-1…)

Max out

If finished early accessory work for remaining time

Bench Press (8-5-3-3-1-1…)

Max out

If finished early accessory work for remaining time

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

-25 ft db/kb lunge

-12 db/kb cleans

-25 ft db/kb lunge

-12 db/kb box step over
Every weight is rx choose something challenging but doable

Skill Work

Rope climb skill work for remaining time


thursday september 20 2018

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 strength and technique level. When in doubt go lower

Weightlifting

Snatch (15 min EMOM %80)

Metcon

Metcon (Time)

for time

-50 wall balls

-40 deadlifts (135/95)(95/65)

-30 HSPU (box inverted)

-20 Snatch (same weights)

-10 ring dips(banded)