CFT110117


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

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

10 cal bike

10 kb swings

10 ring rows

Wednesday, November 1st


CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

as a group (coach led)

20 good mornings with PVC

lunges with hamstring stretch hold

banded ‘active’ hamstring warm up

Weightlifting

Deadlift (5@ 40% 5@ 50% 5@55% 5@ 65% 5@75% 5+@85%)

Skill Work

2 rds 5 supermans, 5 hollow rocks

5 minutes kipping skill work (with partner- 5 kips to a hold on partner command)

each partner should go three rounds

Metcon

Metcon (Time)

Partner WOD

For Time

500mrun

40 FR Lunge (55/75) (65/95) (95/135)

30 t2b

20 s2o

10 barfacing burpees

20 s2o

30 t2b

40 FR lunge

500 m run

Tuesday, October 31


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

High Hang Snatch+ Low Hang Snatch (work to a heavy)

Low hang from the knee

Skill Work

Pull-ups (5 round max effort)

record lowest set: type all in comments

Metcon

Metcon (Time)

21-15-9

burpees

alt. DB snatch (55/35)

(35/25)

Extra Credit (optional)

Metcon (Time)

For Time: 2000m row/1500m run (3 laps)

CFT103017


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 (15 min EMOM)

1 rep every minute @ 80%

Metcon

Metcon (Time)

21-15-9

Deadlift (95/75)(75/55) (55/35)

Bar over burpee / burpee

Monday, October 30


CrossFit Warpath – CrossFit

*Start banded warm up while coach explains workout*

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

Hip strectch on wall for 2 minutes

Weightlifting

Back Squat (5@ 40% 5@ 50% 5@55% 5@ 65% 5@75% 5+@85%)

Work off of 90%

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Halloween Wod: Zombies vs. Defenders


CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

“thriller”

Metcon

Metcon (Time)

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

ZOMBIES

“Walk Like the Dead”: 30 wall walks (2 hspu=1wall walk)

“Grave Bursters” : 60 burpees

“Brain Toss” : 60 Wall Ball (20/14 lbs)

“Headless horsemen”: 1200m weighted run (switch off weight every 100 m)

DEFENDERS

“Haul off the dead”: 200m partner carry (switch off)

Suppressing Fire: 200 Double unders (400 sinlges)

Jump High or Die: 100 box jumps

Skull Crushers: 30 Tire Flips

15 minute time cap for first wod, then 3 minute rest, switch to second wod(those who started with zombies move to defenders, vice versa).

Friday October 27 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 (10-8-5-5-3-1+)(%40-50-65-75-85-95)

Off %90

Metcon

Metcon (Time)

4 rd for time

-25 dubs (unbroken)(50singles)

-20 wall balls (11’/10’)(20/14)(14/10)

-15 kb swings (70/55)(55/35)(35/20)

-10 t2b (unbroken)(knee raises)

-5 squat snatches (%75)
20min cap

Each rep not completed is a sec. added

CFT102717


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

Clean and Jerk (15 min EMOM)

1 rep every minute@ 75%

Metcon

Metcon (Time)

12-9-6

cal row

hang snatch (55/45)(45/35)

then into

12-9-6

cal bike

hang clean

Thursday October 26 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 (15-20 min work heavy)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

-200m run

-15 s2o (135/95)(95/65)(75/55)

-10 burpees

wednesday october 25 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

snatch complex (sets of 2 rds work up for 15min)

snatch DL, hang squat snatch, OHS, snatch balance

Metcon

Metcon (Weight)

teams of 3

-each partner gets 1 min to complete heaviest clean

1min rest

-each partner gets 1min to complete heaviest s2o from rig

3min rest

Metcon (AMRAP – Rounds and Reps)

same teams 12 min AMRAP

-24 hspu (def)(box)

-24 power snatches(135/95)(115/75)(75/45)

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