Saturday December 30 2017


CrossFit Warpath – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

Teams of 3

-45 ball slams

-5 synchronized burpees

-45 air squats

-5 synchronized burpees

-45 ball slams

-5 synchronized burpees

-45 push-ups

-5 synchronized burpees
Show up for time on the AMRAP

CFT122917


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 (2 cleans every minute for 10 minutes )

Front squat + push jerk. + front squat + split jerk

10 minute emom

Clean Pull (3 clean pulls on the 2 min )

Metcon

Metcon (AMRAP – Reps)

partner wod:

3 minute ME wall balls

rest 1 minute

3 minute ME ring rows

rest 1 minute

3 minutes ME burpees

rest 1 minute

3 minutes ME box jumps

rest 1 minute

3 minutes ME single unders
score is all reps added together

Friday, December 29


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
coaches will demo barbell cycling

Weightlifting

Clean (5 TNG Cleans. 7 sets to work to a heavy 5)

TOUCH AND GO- do not reset at the bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 ring dips (banded)

20 thrusters (115/75)(95/65)(75/55)

5 ring dips (banded)

10 thrusters

50 double unders (100singles)

Thursday, December 27


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

Shoulder Opener on

PVC

Ankle Mobility

(alternate stations)

Weightlifting

Snatch High Pull + Hang Snatch at knee

Skill Work

Pistols (5x(5-10) depending on skill level )

pistols or pistol progressions

Metcon

Metcon (Time)

400m run

40 wall balls (20/14)

40 toes to bar

40 KB swings (55/35)

40 sit ups

400 m run

Extra Credit (optional)

Bench Press (5×3 @ 70-80%)

OR

5×15 push ups

CFT122717


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 (2 snatches every minute for 10 minutes @65%)

snatch balance + 2 OHS (10 minute EMOM)

Snatch Pull (on the 2 minutes complete 3 snatch pulls for 5 rnd)

Wednesday December 27 2017


CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

-5 kips on rig

-5 Superman’s

-5 hollow rocks

-3 strict pull ups (5 ring rows)

Skill Work

Metcon (AMRAP – Reps)

M/U progression (choose highest level to compete)

*5 rd %50 of max reps

1-banded pull ups

2-kipping/butterfly pull ups

3-bar muscle ups

4-ring muscle ups

Metcon

Metcon (Time)

Partner wod (for time)

35min cap

Team runs together

-50m run

-40 deadlifts

-100m run

-36 DL

-150m

-32 DL

-200m

-28 DL

-250m

-24 DL

-300m

-20 DL

-350m

-16 DL

-400m

-12 DL

-450m

-8 DL

500m

-4 DL

Rx men (185/205/225/245/265/285/305/325/345)

Rx women (135/145/155/165/175/185/195/205/225)

Sc men (95/115/135/175/185/205/225/245/255)

Sc women (65/75/85/105/115/125/135/155/165/175)
Be smart a lot of deadlifts concentrate on form and if you need to scale more than what’s up do so

Tuesday, December 26


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

Gymnastics

Handstand Push-ups (complete 5 sets of 50% of max from test )

if no max, find max unbroken, then complete 3 sets of 50%

***max is from test of unbroken HSPU, or your progression that you tested

Mobility

Banded Lat stretch on rig

Weightlifting

()

Metcon

Metcon (Time)

3 rounds for time:

20 Hang Pwr Cleans (115/75)(95/65)(75/55)

20 Front Squats

20 Push Press

Extra Credit (optional)

Metcon (Time)

1000m run/ 1200m row

Saturday, December 23


CrossFit Warpath – CrossFit

Warm-up

Metcon (Time)

Partner WOD

“Double Bradshaw”

We will double the reps of this Hero WOD

10 rounds for time

6 HSPU

12 Deadlift (225/155) (185/115)

24 Pull ups

48 Double Unders

Friday, December 18


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

Skill Work

Make up day! 15 minutes to test as many as possible *** do not retest- make sure you have numbers for as many skills as possible!

Weightlifting

Deadlift (10@40%, 8@50%, 5@65%, 3×5@70-75%)

Back Squat (Work to a heavy)

If you missed max out day on Monday, substitue for deadlift

Metcon

Metcon (Time)

3 rounds for time:

10 squat cleans(175/115)(125/85)(95/65)

20 pull ups (C2B)

40 sit-ups

15 minute time cap

Pull-ups (max unboken)

Toes-To-Bar (max unbroken)

100m Sprint (Time)

100 Sprint

200m Sprint (Time)

Plank (Time)

Max Plank Hold

Handstand Push-ups (max unbroken)

Ring Rows (max unbroken)

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
scaled: singles

Bar Muscle-ups (max unbroken)

Muscle-ups (max unbroken)

1 minute max air squats (AMRAP – Reps)

1 minute max air squats

1 minute max burpees (AMRAP – Reps)

1 minute max burpees

Pistols (Max in 1 minute)

scaled: pistols with a plate or goblet squats (55/35)

write modification in comments

Strict Pull ups (max unbroken)

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

Push-ups (max unbroken)

scaled (max HRPU or box push ups- write modification in comments)

**NO REST at top or bottom

Handstand Walk (Max walk 1ft=1rep)

Handstand hold at wall

(sub this for handstand walk)

scaled: for time: 4 wall walks

scoring: 1 sec=1 rep

Ring Dips

CFT122217


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

Metcon

12 days of christmas (Time)

1 deadlift

2 hang cleans

3 front squats

4 strict press

5 back squat

6 push press

7 thruster

8 clean

9 push jerk

10 hang snatch

11 overhead squat

12 sumo deadlift high pull

adult (95/65) teens (45/35) Kids (15)
same principle as 12 pains of christmas

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

………………….