Thursday, February 1


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

Weightlifting

Clean (2×2@50, 2×2@60, 2×2@70, 2×1@75, 2×1 @80)

all cleans should be singles- quickly reset on sets of 2

Do not go heavier!

Strength Building

Metcon (No Measure)

TABATA (5 rounds)

flutter kicks

alt knee/arm raises

bicycles

Metcon

Metcon (Time)

15 Rounds for time:

50m run

3 power cleans (155/105)(135/95)95/65

3 Shoulder to Overhead

15 minute time cap

Add 1 second for every rep left at time cap (run counts as 2 reps)

Wednesday, January 31


CrossFit Warpath – CrossFit

Dont forget to order the new warpath shirts/ tank tops! Order on facebook or let a coach know!

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

Strict Press

Push Press (3×5 to a challenging 5)

start at last weight from strict press and work to a challenging 5 (3 sets total)

Metcon A

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Double Tia Claire Toomeys’ AMRAP

7 Minute AMRAP

30 KB swings (70/55)(55/35)(35/25)

24 Box Jumps (30/24)(24/20)(20/16)

18 T2B

12 HSPU

3 minutes rest

Metcon B

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Make sure to comment that you completed this as a partner WOD

CFT013018


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 (5 rep every odd minute )

18 minute emom

Odd minutes perform 5 deadlifts

Even minutes perform 5 bench press

Bench Press (5 reps every even minute )

18 minute emom

Odd minutes perform 5 deadlifts

Even minutes perform 5 bench press

Metcon

Metcon (Time)

5 rounds

10 wallballs

15 sit ups

200m row

Tuesday, January 30


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

Power Snatch (8 pwr snatches E2MOM)

14 minutes

Every 2 minutes perform 8 power snatches (TNG)

Choose a weight that is challenging but that you can do unbroken for the entire 14 minutes.

The goal is not to have to drop weight.

Skill Work

Hand Stand Push Up/ Walk Skill Work (5×3 STRICT HSPU frol level of your choice)

Choose a level based on your current HSPU skill level.

Levels:

1. box HSPU (do not attempt to kip, perform 5×5 strict, then negatives)

2. 2 ab mats

3. 1 ab mat

4. deficit (25# plate)

5. deficit (35# plate)

6. deficit from boxes
This is to build strength in the HSPU, NO KIPPING!!!!

Metcon

Metcon (Time)

5 rounds:

30 Double unders (60 singles)

15 wall balls

5 burpees

1 rope climb/ 2 pulls

*1 minute rest between rounds

*Score is total time at the completion of 5 rounds

*Strive for a consistent time each round

CFT012918


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+Snatch Balance+ OH Squat

Snatch should be a squat snatch
Every 2 minutes perform the complex for 12 minutes

Back Squat (10 minute EMOM )

3 every minute

Metcon

Metcon (Time)

5 rounds

200m row

Rest 1 minute

Monday, january 28


CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

200 m run, then:

2 rounds:

10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent)

10 plate side lunges (plate held extended in front)

10 burpee to plate

10 jumping squats

Mobility

Partner money makers

*coach will demo

Weightlifting

Front Squat (Max Out!)

Back Squat (Drop set- 3×5@50%)

Metcon

Metcon (Time)

2 rounds for time:

200m run

20 push ups

20 deadlifts (95/65)(75/55)

20 OH walking lunges (35/25)

20 sit-ups

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

5 Reasons to get STRONG


Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

CFT012618


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 + Front Squat

Every 2 minutes perform the complex for 12 minutes

PushPress+PushJerk+SplitJerk ( EMOM FOR 10 min)

Clean deadlift + clean high pull

Metcon

Warm-up (No Measure)

Tabata bike

20 sec work

10 sec rest

For 10 rounds

Friday, January 26


CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

200 m run, then:

2 rounds:

10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent)

10 plate side lunges (plate held extended in front)

10 burpee to plate

10 jumping squats

Skill Work

Zombie Squats (3×5 with bar (5 second descent))

3×5 zombie squats with no more than 45# bar. focus on keeping torso upright and keeping weight in the heels.

**COACH WILL DEMO**

Weightlifting

Front Squat (2x 3@40%, 2×3@50% 1×3@60%)

Max Front Squats next week!

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

400 m run

20 Hang Cleans (135/95)(115/75)(75/55)

10 Shoulder 2 Overhead