WOD

Thursday, April 26

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

Skill Work

5 minutes review with PVC-

coach will review dip for jerk (driving knees out, not forward)

catch in both split and push jerk positions

Weightlifting

Strict Press (5@60, 5@70, 5@(75-80%))

2 fs + jerk (Work to a Heavy)

From the rig 2 front squats + 1 jerk of any style unless specified
2 Front Squats+

Push Jerk or Split Jerk

Metcon

Metcon (Time)

500 M. Run

10 ring dips (scaled: banded)

20 Box jumps (30/24)(24/20)(20/16)

30 Thrusters (115/75)(95/65)(65/45)

20 box jumps

10 ring dips

500m ru


Tuesday April 24 2018

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

Mobility

Metcon (No Measure)

Hip stretch on wall
Hold 3 min

Weightlifting

Back Squat (5-5-5-5-5-5+)(%40-50-60-65-75-85))

Working off %95

Metcon

Metcon (Time)

*BUY IN/OUT 20 shoulder to overhead (115/75)(95/65)(75/55)

21-15-9

-burpees

-wallballs (+20/20-11’/9’)(20/14)(sc14/10


Wednesday, April 25

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@40, 8@50, 5@60, 5@65, 3@75, 3@80, 3+@85%)

working off 90%

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP

2-4-6-8-10-12-14-18-20…..

Hang Cleans (135/95)(115/75)(65/45)

Front Squat

HSPU (scaled: inverted box HSPU)

***100m dash after each round

*run is completed inside in 25m segments (25m=1rep). Each Partner must run 50m each round

Extra Credit (optional)

Metcon (No Measure)

Day 2: 4×8 ring rows, rest 1 minute between sets (as close to rig as possible without breaking up sets)

top of bar hold (3 sets :30 seconds)


flex042318

CrossFit Warpath – Flex

You will need a jump rope on wednesday so if you have one bring it to flex class

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

25m walking lunge

5 push ups

25m jog

5 burpees

Metcon A

Metcon (No Measure)

4 rounds

30 mountain climbers

30 second ring rows

30 second plank

30 second squat

30 second push up

30 second rest

Metcon B

Metcon (No Measure)

15 minute amrap

5 wall balls

10 kb swings

15 farmer carry box step overs

200m run


Monday, April 22

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

Mobility

Weightlifting

Snatch High Pull+ Squat Snatch + Hang Squat Snatch (If caught in power, ride to the bottom of squat)

Work to a heavy

Metcon

Metcon (Time)

“5 rounds for time:

4 bear complex (135/95)(95/65)(65/45)

3pull ups

2 C2B

1 Bar Muscle Up (rx+)

1 bar MU (rx+) =2 c2b (rx)} = 3 pull ups (scaled)= 3 jumping pull ups (scaled)

**if you have c2b but not bar mu, you will complete 3 pull ups 4+ C2B (rx)

**if you have pull ups but not c2b, you will perform 9 pull ups. (scaled)

jumping pull ups=regular pull ups (scaled)
rx workout= 4 bear complex, 3 pull ups, 4 chest to bar

scaled= 4 bear complex + 9 pullups or jumping pull ups

Extra Credit (optional)

Metcon (No Measure)

Strict Pull ups:

Pull up Negatives (3, 3, 3)

bar hang: 3 sets to failure


Saturday April 21

CrossFit Warpath – CrossFit

Metcon (AMRAP – Rounds and Reps)

So much fun