December 1, 2017


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

Active Hamstring Warm up with bands

Weightlifting

Deadlift (5@40% 5@50% 5@60% 5@75% 3@85% 1+@95%)

work off 90%

Metcon

Metcon (Time)

3 minutes to complete: 200m run

Max effort C&J (135/95) (115/75) (75/55)

Rest 1 minute

Repeat until 50 C&J completed

20 minute time cap

November 30, 2017


CrossFit Warpath – CrossFit

Warm-up

Warm-Up B (No Measure)

Banded Shoulder Warmup

2 Rounds

– 200 meter run

– 10 Pass Throughs with PVC

– 5 HSPU (HR pushups)

– 5 Strict Pullups (Ring Rows)

– 5 T2B (Knee Raises)

– 5 MB Cleans

*Leg Swings, and Scorpions

Mobility

Tricep Stretch on rig

Weightlifting

Front Squat (5@40%, 5@50%, 3@60%, 3@65%, 3@70%)

3 seconds down, 2 second hold in bottom, 1 second up

Metcon

Metcon (Time)

10 Overhead Squats (135/95) (115/75) (75/55)

8 shoulder to overhead

1 rope climb

8 Overhead Squats

6 shoulder to overhead

1 rope climb

6 Overhead Squats

4 shoulder to overhead

1 rope climb

4 Overhead Squats

2 shoulder to overhead

1 rope climb

Extra Credit (optional)

6 rounds:

:30 sec max effot bike

:30 sec rest

CFT112917


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 + Hang Clean + Jerk (12 minute EMOM at 60% of clean )

Metcon

Metcon (Time)

5 rounds of

200m run

10 sit ups

5 hang cleans (75/55) (55/35)

CFT112717


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 pull + high hang power snatch + OHS (12 minute amrap 60% of max)

Metcon

Metcon (Time)

3 rounds of

10 deadlifts

10 hang cleans

10 shoulder to overheads

(75/55)(55/35)

Monday, November 27


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

Pigeon stretch

Hip openers with band on rig

Weightlifting

Back Squat (5@ 40%, 5@ 50%, 5@65%, 5@ 70% 5@80%, 5+ @90%)

Work off 90%

Metcon

Metcon (Time)

5 rounds for time

200m run

30 weighted situps (45/35, 35/25, 25/15)

5 squat cleans (135/95, 95/65, 75/55)

November 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

Weightlifting

Snatch+Snatch Balance+ OH Squat (2@50%, 2@60%, 1@70%, 1@80%…. (15 minutes))

Snatch should be a squat snatch
Continue as form allows to a heavy, if form and safety allows. If you cannot continue to add weight, complete reps at highest percentage safely performed.

Skill Work

**If time allows

Toes to Bar (Perform 6 unbroken t2b every minute. )

6 miniute EMOM
*Scale to perform an unbroken set every minute

*Score will be the lowest number of reps completed unbroken

Metcon

Metcon (Time)

Partner WOD

500m buy in

100 Double Unders

80 Situps

60 Power cleans (95/65) (75/55)

40 bar over burpees

20 ring dips

10 wall walks

20 ring dips

40 bar over burpees

60 Power cleans

80 sit ups

100 double unders

500 m buy out

25 minute time cap

CFT112217


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 + hang clean + front squat (12 minute EMOM at 60% of clean )

Metcon

Metcon (Time)

5 rounds of

10 goblet squats

20’ hand stand walk or 3 wall walks

10 box jumps

20’ hand stand walk or 3 wall walks

November 21, 2017


CrossFit Warpath – CrossFit

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

Clean + 2 Hang Cleans (Work to a heavy)

First hang clean from knee, second is a high hang

Metcon

Metcon (Time)

10 rounds

3 Clusters (135/95) (95/65) (75/55)

6 pull-ups