WOD

CFT092017

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 5 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute amrap

200m run

8 box jump

8 pull ups

Rest 2 minutes

5 minute amrap

100m run

5 box jumps

5 pull ups


Tuesday September 19 2017

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

Weightlifting

Strict Press (5-5-5-5-5)

Push Press (5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

-400m run (sc 200m option)

-12 fr lunges (115/75)(95/65)(75/55)

-12 hspu (def)(box)


Monday September 18 2017

CrossFit Warpath – CrossFit

Warm-up

Warm-Up C (No Measure)

2 Rounds

200 meter run

*Banded Shoulder Warmup

10 Pass-Throughs with PVC

25 Double Unders/Single Unders

5 HSPU or Pushups

5 Lunges each Leg

20 Second hold in Duck Squat

Weightlifting

Snatch (Max (20 min))

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10 min cap

Metcon (AMRAP – Reps)

5 min tabata

-wb (20/14)(14/10)

– pull ups (rr)


CFT091817

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

POWER SNATCH + OHS (12 minute emom 1 rep evey 30 sec @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min amrap

3 hspu

6 cleans (95/75)(75/55)(55/35)

Rest 3 min

Repeat


Wednesday September 20 2017

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

Weightlifting

Clean fs dead (6 rd)

1 clean + 5 front squats + 10 deadlifts
Coach will cue 1 rd every 2:30

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18min AMRAP

-18 power cleans (135/95)(65/65)

-36 burpees

-54 kb swings


Friday September 15 2017

CrossFit Warpath – CrossFit

Warm-up

Warm-Up C (No Measure)

2 Rounds

200 meter run

*Banded Shoulder Warmup

10 Pass-Throughs with PVC

25 Double Unders/Single Unders

5 HSPU or Pushups

5 Lunges each Leg

20 Second hold in Duck Squat

Weightlifting

Hang Power Clean (3-3-3-3-3)(15 min)

Mobility

Coach will show you the stretches

-2 min each arm

-2 min each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

-10 t2b (knee raises)

-10 air squats

-10 kb swings (55/35)(35/20)

-10 push-ups (hand release)
It’s been a long week try to pace and keep moving