WOD

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

Bench Press (5 reps every even minute )

18 minute emom

Odd minutes perform 5 deadlifts

Even minutes perform 5 bench press

Metcon

Metcon (Time)

5 rounds

10 wallballs

15 sit ups

200m row


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

75 KB Sntach (70/55)(55/35)(35/25)

150 situps

50 Burpees

150 KB Swings

75 Goblet Squats

150 Double Unders

*** Must complete (12) 25m. sprints in between each movement (each partner will run down and back inside gym 2x)

Extra Credit (optional)

Metcon (AMRAP – Reps)

5 minute squat hold!!! (can be broken up- score is how many sets it takes you)


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 + Clean (Work to a heavy)

Focus on using the same good form on the high pull sand clean. High pull should be focused on working bar back into the hips, not pulling it as high as you can

Metcon

Metcon (Time)

500m buy in

3 rounds for time:

10 ring dips

25 ft walking lunges (front rack)(115/75)(95/65)(75/55)

20 lateral bar hops

25 ft walking lunges

500 buy out


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 (10 minute EMOM )

Metcon

Metcon (Time)

5 rounds

200m row

Rest 1 minute


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 overhead walking lunges for plate side lunges

Mobility

Shoulder mobility

Weightlifting

PP+SJ+Snatch balance+OH Squat

18 minute E2MOM

Every 2 minutes you will perform:

1 BTN push press

1 BTN split jerk

1 snatch balance

2 overhead squats

~Start at 40-50% of max OH squat

~Increase weight each round as form allows

~Do not add more than 5% in a round

Metcon

Metcon (Time)

10 Front Squats (135/95)(115/75)(75/55)

5 burpee bar muscle ups (rx-c2b)(scaled-pull ups or ring rows)

8 FS

4 burpee bar muscle ups

6 FS

3 burpee bar muscle ups

4 FS

2 burpee bar muscle ups

2 FS

1 burpee bar muscle ups

**20 sit ups after each round of burpee bar muscle ups**

****15 minute time cap****

Extra Credit (optional)

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500m Row (Time)

Max Effort 500m Row


Saturday, January 20

CrossFit Warpath – CrossFit

Metcon

Metcon (AMRAP – Reps)

Partner WoD

3 Person Teams

2 RFT

4min Work/2min Rest

Station 1 AMRAP:

20 Slam Balls

Sled Pull

20 Slam Bals

Sled Pull

*scored by slam ball reps

Station 2 AMRAP:

20 Thruster Throws

Tire Flips

20 Thruster Throws

Tire Flips

*scored by thruster throws

Station 3 AMRAP:

20 Goblet Squats

Farmer Carry

20 Goblet Squats

Farmer Carry

*scored by farmer carries