WOD

Day 2

CrossFit Warpath – 6 Week New You Challenge

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

Shoulder Press (2×5)

no heavier than 45/15 at coaches discretion

Push Press (2×5)

coaches discretion to add weight up to (65/35)

Push Jerk (2×5)

same weight as push press

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP (As Many Rounds As Possible)

10 step ups

10 DL 75/55

10 push up (HRPU)


CFT083017

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 (3×5 (50,60,70%) 3×3 @ 80%)

Push Press (5×3 (40,50,60,70,80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 minute amrap

20 thrusters

20 pull ups

20 burpees


Tuesday august 29 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

Back Squat (10-8-5-5-4-3)(%40-50-65-75-85-90)

Metcon

Rx+: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Metcon (Time)

Modified Amanda

9-7-5

-c2b (pull ups)(band strict)

-ring dips (band)(box)

-squat snatches (115/75)(95/65)(75/55)


Day One

CrossFit Warpath – 6 Week New You Challenge

Warm-up

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

Air Squat

Back Squat (2×5)

*Enter last weight lifted

**no higher than 65/95

Front Squat (2×5)

*Enter last weight lifted

** no higher than 65/95

Skill Work

Metcon

Metcon (Time)

200m buy in

18-14-10

ring rows, air squats

200m buy out


CFT082817

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 pull + high hang power snatch + OHS (10 minute EMOM)

Front Squat (3×3 @ 75%)

Metcon

Metcon (Time)

5 rounds

30 sec ME bike

5 power cleans (95/75) (75/55) (55/35)

10 kb swings


Saturday 8/26

CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

partner shuttle sprints:

2min of 10 v ups

2 min 5 push ups

2 min 10 air squats

Partner one sprints down, does work, sprints back and tags partner

Skill Work

HSPU Work

HSPU

(If you don’t have hspu) 3 rounds max handstand hold (no longer than 1 min)

(If you have 1-5 kipping hspu or use 2mats) 3 rounds

:20 second hold + 3 kipping hspu (or amrap)

(Strict and 10+ unbroken hspu) 3 rounds: 20 second hold+2 strict+ 20 second hold + max kipping hspu

Metcon

Metcon (Time)

Bring on the Bell (2 person teams)

20 rounds for time:

12 gob squat

9 Russian kb swings

6 kb snatch

3 kb s2o

*Partners alternate rounds

*5 burpees if you drop kb before completing a full round

*Alternate arms on snatches and s2o each round

20 Cal on bike buy out