WOD

wednesday october 11 2017

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

Weightlifting

Snatch (sets of 5 TnG)

15-20 min

Metcon

Metcon (AMRAP – Rounds and Reps)

teams of 2

5min AMRAP

-20 box jumps(30/24)(24/20)(20/16)

-20 S2O (135/95)(95/65)(75/55)

*1min rest

4min AMRAP

-15 box jumps

-15 S2O(155/105)(115/75)(95/65)

*1min rest

3min AMRAP

-10 box jumps

-10 S2O (185/115)(135/95)(95/65)


CFT1001117

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, then drop 20% for 3×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute amrap

5 shoulder to overhead

5 hang cleans

5 front squata

Rest 3 minutes

Repeat

(65/45) (55/35)


CFT10917

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 (12 min EMOM)

1 rep every 30 seconds @ 65%

Metcon

Metcon (Time)

5 rounds

200m run

10 alt db snatch

10 wallballs


Monday October 9 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

Skill Work

Hand stand push ups

Weightlifting

Back Squat (10-9-5-5-3+)(%40-50-65-75-85)

Off%90%

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

-50 dubs (100singles)

-15 thrusters (95/65)(75/55)


Friday October 6 2017

CrossFit Warpath – CrossFit

Warm-up

Progressive Warm-Up (No Measure)

200 meter run,

*Banded Shoulder Warmup, 10 Pass throughs with PVC

then 3 Rounds of

1. 10 sec bar hang (chin over bar), 5 pushups, 10 Situps, 10 Airsquats

2. 3 strict pullups (or partner assisted strict), 3 HSPU, 5 T2B, 5 Jumping Squats

3. 5 Kipping Pullups, 3 HSPU, 5 T2B, 5 Jumping Squats

4. 5 C2B pullups, 3 HSPU, 5 T2B, 5 Jumping Squats

5. 3 Muscle Ups, 3 HSPU, 5 T2B, 5 Jumping Squats

*Leg Swings and Scorpions

Weightlifting

Floor Press (10-8-5-5-5+)

Finish with weight you finished 5 at last time

Metcon

Metcon (Time)

For time

-15cal bike buy in/out

3rd

-400m run

-10 s2o (135/95)(115/75)(75/55)

-25 sit ups


wednesday october 4 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

Squat Clean and Jerk (15 min sets of 3 tng)

squat clean + push jerk

Metcon

Metcon (Time)

teams of 2

5 rd

-10 squat snatches (135/95)(115/75)(75/55)

-15 push ups(ring)(hand release)

-20 pull ups (c2b)(rr/band)

-25 deadlifts