WOD

flex041118

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)

PARTNER WOD

4 minute amrap

50 single unders

Front plank

4 minute amrap

50 singles

Hollow hold

4 minute amrap

50 singles

Side plank (alternate each time)

Metcon B

Metcon (No Measure)

Partner WOD

15 AMRAP

Dont drop the ball

20 wallballs

20 mb sit ups

20 mb russian twists

200m run

If the MB touches the ground both partners have 5 burpees each


Wednesday, April 11

CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes

25m run

10 toe touches

25m run

3 burpees

*No Stopping!

Weightlifting

Deadlift (10@40, 8@50, 5@60, 5@65, 5@70, 5@75, 5+@80%)

Work of 90%

15 minutes to complete

Metcon A

Metcon (AMRAP – Reps)

Teams of 3

3 rounds (4 minutes each round)

50 OH squats (135/95)(115/75)(75/55)

AMRAP Rope Climb

Metcon B

Metcon (Time)

Teams of 3

40-30-20-10

Toes to Bar

Burpee box jump overs (30/24)(24/20)(20/16)


flex040918

CrossFit Warpath – Flex

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

30sec Bike

30sec Crunch

30sec slam ball slams

30sec cherry pickers

30sec burpees

30 sec rest

Metcon B

Metcon (No Measure)

7 minute AMRAP

200m run

10 squats

10 sit ups

Rest 1 minute

7 minute AMRAP

100m run

20 walking lunges

20 bicycle crunches


Tuesday, April 10

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

Skill Work

Toes-To-Bar (6 minute EMOM)

Level 1: (if you do not have t2b or cannot string them together: 3 kip swings + 3 knees to elbow (moving knees up as far as possible)

Level 2 (if you can string 2-10 t2b together): 3 kip swings + 3 T2B (try to string together)

Level 3 (if you can string 10+ t2b together): 2 strict t2b+ 3 kip swings + 3 T2B

Mobility

Partner chest opener

Weightlifting

Snatch (10 minute EMOM- 2 squat snatches)

@65-75%

2 squat snatches EMOM

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

KB Swings (70/55)(55/35)(35/25)

Goblet squats

25m farmer carry after each round


Monday, April 9

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

Pigeon stretch- 1 minute each leg

Couch stretch (on wall)- 1 minute each leg

Weightlifting

Back Squat (5@55, 5@60, 5@65, 5@75, 3@85, 1+@95%)

Work off of 90% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

12 alt. DB snatch’s (50/35)(35/25)

24 wall balls

48 double unders

200 m run


flex040618

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)

Tabata This

8 rounds of 20 s work 10 s rest

Front plank leg raise

Side plank reach through

Aqua man

Metcon B

Metcon (No Measure)

Partner wod

5 AMRAP

50m Farmer cary

MB clean & Jerk

5 AMRAP

50m Farmer cary

MB reach ups

5 AMRAP

50m farmer cary

MB squats
partner 1 farmer carry while partner 2 does the movement then switch