WOD

Friday 11/17

CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

2rds

10 Pass Throughs

10 1/4 Squat Pass Throughs

10 Full Squat Pass Throughs

10 Burpees

Mobility

Shoulder Opener on Roller

Weightlifting

Overhead Squat (5×3@ 50%-60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Power Cleans (155/115) (135/95) (95/65)

5 Front Squats

5 Push Jerk

15 TTB
Barbell work must be unbroken.

5 Burpee penalty each time the bar is dropped before finishing the 15 reps.

Extra Credit (optional)

Bench Press

5-5-5-5-5


Thursday 11/16

CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

Clean Progression Warm Up

Mobility

Tricep Stretch on Rig

Weightlifting

Clean (15 minute to find a 2RM)

The 2 reps should be touch and go, do not let go of the bar.

Metcon

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

One Arm Dumbell Thrusters (alt)

(55/35) (35/25) (25/10)

Burpees


Wednesday 11/15

CrossFit Warpath – CrossFit

Warm-up

Warm-Up B (No Measure)

Banded Shoulder Warmup

2 Rounds

– 200 meter run

– 10 Pass Throughs with PVC

– 5 HSPU (HR pushups)

– 5 Strict Pullups (Ring Rows)

– 5 T2B (Knee Raises)

– 5 MB Cleans

*Leg Swings, and Scorpions

Mobility

Active Hamstring Banded Stretch

Weightlifting

Deadlift (5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3+@90%)

Metcon

Metcon (Time)

2 Person Teams

12 RFT

1 Rope Climb

5 Burpees

100m Sprint
One partner holds plank while the other works.

Each partner must complete 1 full round, then alternate.


CFT111517

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

Front Squat (3×8@60%)

Bench Press (3×5 @60%)

Metcon

Metcon (AMRAP – Reps)

5 rounds of

30 second bike

1 min ME HSPU or push ups

Rest 1:30

Score is total push uos or hspu


Tuesday 11/14

CrossFit Warpath – CrossFit

Warm-up

Warm Up E (No Measure)

200m Run

5 Med Ball Cleans

5 Inch Worms

5 Scorpions (each side)

5 Push Ups

5 Jumping Lunges

Skill Work

Metcon (No Measure)

10min EMOM

1 Ring MU + 2 Dips

or

2 MU Transitions on low rings + 3 Ring Dips

(band as needed)

Metcon

WoD A: Metcon (Time)

100 DU for Time

5min Cap

WoD B: Metcon (Weight)

8min EMOM

3 Snactches (2 Power, 1 Squat)


Monday 11/13

CrossFit Warpath – CrossFit

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

Pigeon Stretch

Weightlifting

Back Squat (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)

This is of your 90%

Skill Work

Rope Climb skill work. If you are proficient in rope climbs, begin practicing legless or l-sit rope climbs.

Metcon

Metcon (Time)

12-9-6-3

CTB (sc-pullups or ring rows)

Goblet Squats (70/55, 55/35, 35/20)

In between each round, 15′ handstand walk, or 45ft bear crawl