WOD

Saturday 8/26

CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

partner shuttle sprints:

2min of 10 v ups

2 min 5 push ups

2 min 10 air squats

Partner one sprints down, does work, sprints back and tags partner

Skill Work

HSPU Work

HSPU

(If you don’t have hspu) 3 rounds max handstand hold (no longer than 1 min)

(If you have 1-5 kipping hspu or use 2mats) 3 rounds

:20 second hold + 3 kipping hspu (or amrap)

(Strict and 10+ unbroken hspu) 3 rounds: 20 second hold+2 strict+ 20 second hold + max kipping hspu

Metcon

Metcon (Time)

Bring on the Bell (2 person teams)

20 rounds for time:

12 gob squat

9 Russian kb swings

6 kb snatch

3 kb s2o

*Partners alternate rounds

*5 burpees if you drop kb before completing a full round

*Alternate arms on snatches and s2o each round

20 Cal on bike buy out


CFT082317

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 (10 minute emom of 3 deadlifts @ 80%)

Bench Press (5×5 (40,50,60,70,80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

3 rounds for time:

30 kb swings

30 burpees

30 goblet squats

30 cal bike


Wednesday august 23 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

Weightlifting

Deadlift (10-8-5-5-5)(%40-50-60-70-80)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

12 min AMRAP

-24 hspu (push ups)(deficit)

-12 box jumps (20/16)(24/20)(30/24)

-4 rope climbs (rope pulls)

2min rest

6 min AMRAP

-12 hspu

-6 box jumps

-2 rope climb


Tuesday august 22 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

Mobility

Partner roller stretch coach will demonstrate

Weightlifting

Snatch (20min EMOM %70)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

-10 clean and jerks (75/55)(95/65)(135/95)

-10 burpees


CFT082117

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 + hang snatch (10 minute EMOM)

Front Squat (3×3 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

4 cleans (75/55) (55/35)

24 DUBs (48 singles)

10 wall balls


Monday august 21 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

Weightlifting

Back Squat (10-8-5-5-4)(%40-50-65-75-85)

-8 Curls/lat pull downs between each set

Metcon

Metcon (Time)

3rds FT

-10 t2b (knee raises)(unbroken)

-10 ohs (75/55)(115/75)(155/105)

-300m shuttle run (200m)(400m)