WOD

CFT120817

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 at 60% )

Odd minutes perform 5 deadlifts

Even minutes perform 5 pullups

Metcon

Metcon (Time)

10 rounds of 100m row 30 sec rest


Friday, December 8th

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

Weightlifting

Bench Press (10×3 @65-75%)

Floor Press (10×3 @65-75%)

Metcon

Metcon (Time)

4 rounds:

50m OH walking lunge (45/35)(35/25)(25/15)

15 burpee to plate

50m OH walking lunge

15 plate squats


Thursday, December 7

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

chest opener on rig

Weightlifting

Snatch (“Snatch 5@55 5@65 3@75 3@85 2@90-95 )

NOT Touch and GO- reset between reps

Metcon

Metcon (Time)

17.4 ‘lite’

for time:

40dl (255/185) (185/155) (135/95)

40wall balls. (20/14)

400m run.

40hspu


CFT120617

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

Clean + Hang Clean + Front Squat (12 minute EMOM at 60% of clean )

Metcon

Metcon (Time)

5 rounds of

20 walkibg lunges (25/15)

10 sit ups

5 hang snatch (75/55) (55/35)


Wednesday, December 6th

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

Skill Work

Muscle Up Skill Work (1 MU, 2 dips)

5 minute EMOM

perform 2 sets every minute

scaled:

2 pull ups+ 2 ring dips

or 4 ring rows + 2 banded dips

Weightlifting

Overhead Squat (5×5 @ 60-70%)

first rep should be a sntach balance as skill work for tomorrows snatch.

Metcon

Metcon (AMRAP – Reps)

Partner WOD

20 Min AMRAP: (with a partner)

20 Thrusters (115/75)(95/65)(65/45) 20 Box Jumps (30/24)(24/20)(20/16) 40 double unders (80 singles)

30 Thrusters (95/65) 30 Box Jumps 60 double unders

40 Thrusters (75/45) 40 Box Jumps 80 double unders

50 Thrusters (45/35) 50 box Jumps 100 double unders

Max pull ups/ ring rows in remaining time

*rx and scaled will decrease by 10lbs each round

*score is the amount of pull-ups/ ring rows completed.


Tuesday, December 5th 2017

CrossFit Warpath – CrossFit

Warm-up (No Measure)

200 m run

10 jumping squats

clean progression warm up

Skill Work

Hand Stand Push Up/ Walk Skill Work (5×5, 10×1 negatives)

Choose a level based on your current HSPU skill level.

Complete 5X5 kipping HSPU, followed by 10 negatives from the same height. you may reset in between each negative.

Levels:

1. box HSPU (do not attempt to kip, perform 5×5 strict, then negatives)

2. 2 ab mats

3. 1 ab mat

4. deficit (25# plate)

5. deficit (35# plate)

6. deficit from boxes

Weightlifting

2 High Hang Cleans + 1 Low hang clean (from knee)

15 minutes to work to a heavy. Low hang clean must be a squat clean

Metcon

Metcon (Time)

10-8-6-4-2

Kb swings (70/55)(55/35)(35/25)

Push Ups (ring) (HRPU)

Broad Jumps (rx- short side of mat with 2 feet)(comp- long side of mat with 2 feet)(scaled- short side of mat, do not have to take off with two feet)