WOD

Monday January 15

CrossFit Warpath – CrossFit

Warm-up

Clean Progression Warm Up (No Measure)

Bands

200m run

10 pass through with pvc

Coach Led:

From the power position

-5 shrugs

-5 high pulls

-5 power cleans

-5 squat cleans

transition from knee

transition from shin

*all performed with clean grip

Skill Work

Split jerk with pvc

5 rounds- split with 15 second hold in the ‘catch’ position of the jerk

Coach will review maintaining a strong rack position during the dip

Weightlifting

Squat Clean + 3 Split Jerks

Work to a heavy

Metcon

Challenge

Metcon (Time)

OVER (head squat)

(double) UNDER

LADDER

10 overhead squats

10 double unders

8 overhead squats

20 double unders

6 overhead squats

30 double unders

4 overhead squats

40 double unders

2 overhead squats

50 double unders

Oh squat weights (175/115)(135/95)(95/65)

2x singles for doubles

Metcon (AMRAP – Rounds and Reps)

SPICY T2B challenge

1strict t2b (no kipping!!)

2kipping T2B

Add 1 rep to each movement each round


Saturday January 13 2018

CrossFit Warpath – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner relay workout

-moving

-and things of that sort

-show up and find out


Friday, January 12

CrossFit Warpath – CrossFit

Warm-up

Clean Progression Warm Up (No Measure)

Bands

200m run

10 pass through with pvc

Coach Led:

From the power position

-5 shrugs

-5 high pulls

-5 power cleans

-5 squat cleans

transition from knee

transition from shin

*all performed with clean grip

Weightlifting

power clean + front squat + push jerk (15 minutes to work to a heavy)

Metcon

Metcon (Time)

21 Power Snatches 95/65 (75/55)

21 Burpees

21 Pull-Ups

15 OHS 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch 95/65

9 Burpees

9 Pull-Ups


CFT011218

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

3 position clean

1 Hang clean from hip crease

1 Hang clean from the knee

1 Clean from the ground

all squat cleans
Every 2 minutes perform the complex for 12 minutes

Front Squat + Split Jerk(from rack) ( EMOM FOR 10 min)

Clean deadlift + clean high pull

Metcon

Warm-up (No Measure)

Tabata bike

20 sec work

10 sec rest

For 10 rounds


Thursday, January 11

CrossFit Warpath – CrossFit

Warm-up

‘Pick things up and put them down’ Warmup (No Measure)

200 m run

followed by:

2 rounds:

10 toe touches (straight leg)

10 jumping lunges

5 inchworms

10 side lunges

10 single leg deadlift

Mobility

hamstring/DL activation:

L-Sit: Keep your belly button flat on the ground, 25-30 seconds.

Hamstring Bow: Do 5 reps on one side before you switch to the opposite leg. Do 2 rounds before hitting the third movement.

Weightlifting

Deadlift (10@40 8@50 5@60 5@70 5@75 5@80)

Skill Work

Strict Pull ups (5 sets max reps- complete in between DL sets)

Chin over bar, each rep must start from a DEAD HANG (arms completely unlocked at bottom_

**no kipping**

scaled: banded – write which band you use in comments

Metcon

Metcon (AMRAP – Rounds and Reps)

5 miunte AMRAP

100m sprint

10 push ups

5 goblet squats (comp: OH KB squats, switch arms each round) (rx and comp: 55/35)(scaled: 35/25)

*1 minute rest*

Metcon B

Metcon (AMRAP – Rounds and Reps)

WOD B:

4 minute AMRAP

10 KB Shoulder to Overhead (5 each arm)

5 T2b

Extra Credit (optional)

Metcon (3 Rounds for time)

3 rounds:

200 m run,

1 minute rest


Wednesday, January 10

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

Strength Building

Metcon (3 Rounds for reps)

“CORE WORK!

Each round will be 1/2 TABATA (4 rounds, 2 minutes)

*TABATA is 20 seconds of work, 10 seconds of rest*

round 1: Hollow Rocks

round 2: Supermans

round 3: Bicycles (count each leg) round 4: Plank (no score)


top: plank; middle: superman; bottom: hollow- for superman and and hollow rocks, rock back and forth in position. each rock from front to back is 1 rep

Metcon

Metcon (Time)

Partner WOD

“The DON”

For time.

66 Deadlifts (185/135) (scaled-95/65)

66 Box jumps

66 Kettlebell swings

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, (95/65)(scaled- 65/45)

66 Wall ball shots

66 Burpees

66 Double-unders