Saturday September 30 2017


CrossFit Warpath – CrossFit

Warm-up

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

45 min AMRAP (sc 30 min)

-30 ohl (45/25)(25/10)

-30 push ups

-45 wall balls (20/14)(14/10)

-45 strict press (45/35)

Friday September 29 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 (10-10-10-10-10)(%40-40-40-50-50)

Deload max next week

Metcon

Metcon (Time)

200m x 10

Rest 1 min rest after each

CFT092917


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

Three position Clean (12 min EMOM)

From the ground, to the knee, and from high hang

Metcon

Metcon (Time)

5 rounds of

10 fr lunges

10 bo burpees

10 ring rows

Thursday September 28 2017


CrossFit Warpath – CrossFit

Warm-up

Warm-Up C (No Measure)

2 Rounds

200 meter run

*Banded Shoulder Warmup

10 Pass-Throughs with PVC

25 Double Unders/Single Unders

5 HSPU or Pushups

5 Lunges each Leg

20 Second hold in Duck Squat

Weightlifting

2 fs + jerk (15 min)

From the rig 2 front squats + 1 jerk of any style unless specified

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

-8 hspu (deficit)(box)

-8 box jumps (30/24)(24/20)(20/16)

3 min rest

4 min AMRAP

-8 hspu (def)(box)

-8 box jumps

wednesday september 27 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

3 position snatch (10 min emom)

full snatch

hang from knee

high hang

3 position clean (10 min emom)

1 Hang clean from hip crease

1 Hang clean from the knee

1 Clean from the ground

all squat cleans
One clean has to be a squat

Metcon

Metcon (AMRAP – Rounds and Reps)

teams of 2

15 min amrap

-20 s2o (115/75)(95/65)(75/55)

-50 sit ups

-2 rope climbs (legless)(4 rope pulls)

CFT092717


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

Back Squat (Work to 5 rep max, then drop 20% for 3×3)

Metcon

Metcon (AMRAP – Rounds)

12 minute amrap

4 s2o

6 front squats

8 deadlifts

10 sit ups

(75/55) (65/45) (55/35)

Tuesday September 26 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

Mobility

Banded hip mobility

Weightlifting

Back Squat (5-5-3-3-1-1-1)(max out )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

-10 hang snatches (115/75)(95/65)(75/55)

-10 burpees over bar

-10 front rack lunges

CFT092517


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

Three-position snatch (12 min EMOM)

From Ground, hang at knee, and high hang

Metcon

Metcon (Time)

5 rounds

200m run

10 box jumps

5 thrusters (75/55)(55/35)

Saturday September 23 2017


CrossFit Warpath – CrossFit

Warm-up

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges
X2

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP teams of 2

-30 slam balls

-30 box jumps (24/20)

-30 push ups

-30 sit-ups

-30 air squats

-30 strict press (45/35)

CFT092217


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

power clean + front squat + push jerk (12m EMOM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18min AMRAP

-18 power cleans (95/75)(75/55) (55/35)

-36 burpees

-54 kb swings