WOD

Friday, March 30

CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

30 seconds jumping in place

5 jumping squats

5 jumping lunges

5 burpees

Skills Tests

Double-Unders (Max unbroken)

rx: max double unders unbroken

3 minutes to find max set.

*if the clock runs out while you are in the middle of you set, continue until you break

Scaled: max singles unbroken

Mobility

Tricep on rig

Weightlifting

Front Squat ( 3@ 40, 3@50 3×3@60)

*3 second pause at the bottom

*If your form is good, you may go up 5% on your 2nd and 3rd sets of front squats

Overhead Squat (3, 3, 3 shoot for at least 85% on your last set)

Metcon

Metcon (Time)

Buy in:

50m Overhead walking lunges (35/25)(25/15)

12-6-3

Ring dips

thrusters (115/75)(95/65)(75/55)

Buy out: 50 m Overhead walking lunges


flex032818

CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

50m shuttle run

5 pass through squats

5 push ups

5 good mornings

5 lunges each legs

Metcon A

Metcon (No Measure)

Parter Workout

3 minutes each station

50m sprints

Partner med ball pass

ROW

partner med ball sit ups

Bike

Only 1 person works at a time

Metcon B

Metcon (No Measure)

Partner Workout

15 AMRAP

20 ring rows

100 single unders

20 wall balls

100 single unders

20 sit ups

100 single unders

split your reps how ever you and your partner choose


CFT032818

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

200m run

5 pull ups (banded)

10 kb swing


Tuesday, March 27

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

Skills Tests

Strict Ring Dips (Max effort unbroken)

Start with your arms locked out, lower to touch the rings to your bicep, and extend back up to full lockout. NO kipping!

Scaled: banded- write the color band in the comments

Weightlifting

1 Push Press, 2 Split Jerks (start at 50% of push press, work to a heavy)

Metcon

Metcon (Time)

400m run

40 wall balls

40 situps

300m run

30 wall balls

30 situps

200m run

20 wall balls

20 situps

100m run

10 wall balls

10 situps

20 minute time cap


CFT032618

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 + OHS

10 minute EMOM

Snatch Balance (10 min EMOM)

Metcon

Metcon (No Measure)

5x200m row with rest between


Monday, March 26

CrossFit Warpath – CrossFit

Warm-up

Hanging out on the rig warm up (No Measure)

*banded warm up as coach explains workout

200m run

PVC pass throughs

AS A GROUP (coach led)

2 rounds:

10 jumping air squats

10 bicycles (each leg)

10 leg raises

20 seconds active bar hang (lats activated)

10 kipping swings

Skills Tests

Toes-To-Bar (Max unbroken)

No more than 3 attempts to find max unbroken toes to bar.

Scaled: max unbroken knee raises (knees over hip crease)

Mobility

Squat mobility/ warm up

2 rounds:

30 second duck squat

30 second squat on rig (hold rig and move back and forth to loosen ankles)

10 jumping squats

Weightlifting

Back Squat (5@40, 5@50, 5@60, 5@65, 5@75, 5+@85)

Work off your 90%

first three sets are your warm up sets. Move through warm up quickly, take longer breaks during your working sets

Metcon

Metcon (AMRAP – Reps)

5 mintue AMRAP:

10 Shoulder to Overhead (115/75)(95/65)(75/55)

10 Box Jumps (30/24)(24/20)(20/16)

*1 min rest

4 minute AMRAP

5 Squat Snatch (same weights)

5 Chest to Bar (+Bar MU)(sc: pull ups/RR)

*1 min rest

3 minute AMRAP

1 rope climb (2 rope pulls)

30 Double Unders (60 singles)

Score is total reps from all three metcons