Thursday, March 1


CrossFit Warpath – CrossFit

Warm-up

Push it (Push It Real Good) warm up (bench) (No Measure)

bands while coach explains workout

200 m run,

then:

2rounds

5 push ups

5 burpees

3 inch worms

1 (20 second) plank

Weightlifting

Strict Press (3*5 @ 65%)

Strict Press, Push Press, 2 Split Jerks (Work to a heavy)

work to a heavy

1 strict press, 1 push press, 2 jerks (push or split)”

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

16 minute AMRAP

Relay style event

Team member A: runs 300m

Team member B: holds plank

Team member C: Alternating burpees then 5 air squats

When team member A finishes their run, members switch positions.

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 squats must be completed.

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CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

50m shuttle run

5 pass through squats

5 push ups

5 good mornings

5 lunges each legs

Metcon A

Metcon (No Measure)

Partner WOD

3 x 4min AMRAP w/ 1min rest

WOD 1

50 single unders / plank hold

WOD 2

50 single unders / right side plank hold

WOD 3

50 single unders / left side plank hold

Cant start single unders until partner is in plamk

Metcon B

Metcon (No Measure)

Partners

15min AMRAP

10 goblet squats

10 kb swings

10 sumo deadlift high pull

BURPEES

Partner A performs the movements while partner B does burpees

Tuesday, February 27, 2018


CrossFit Warpath – CrossFit

Warm-up

‘Pick things up and put them down’ Warmup (No Measure)

200 m run

followed by:

2 rounds:

10 toe touches (straight leg)

10 jumping lunges

5 inchworms

10 side lunges

10 single leg deadlift

Gymnastics

Strict Pull ups ( 4 sets max effort)

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
score= total reps, write reps per round in comments

Mobility

Give the legs some love <3 2 minute Hamstring stretch against wall (feet straight up, butt close to the wall) – roll out quads and IT band, then…
2 minute couch stretch (1 min each leg)

Metcon

Metcon (Time)

500m run

5deadlifts (135/95)(115/75)(75/55)

5power clean

5 front squats

5 should to overhead

5 back squats

400 m run

4 deadlifts (155/105)(135/85)(95/75)

4 power clean

4 front squats

4 should to overhead

4 back squats

300 m run

3 deadlifts (175/115)(155/95)(115/85)

3 power clean

3 front squats

3should to overhead

3back squats

200m run

2 deadlifts (195/125)(175/105)(135/95)

2 power clean

2 front squats

2 should to overhead

2 back squats

100 m run

1 deadlifts (205/135)(195/115)(155/105)

1 power clean

1 front squats

1 should to overhead

1 back squats

3 burpees every time you rest during barbell work (DL and cleans should be touch and go)

choose a weight you can complete unbroken

CFT022618


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

12 min emom

snatch balance + 2 OHS (10 minute EMOM )

3 every minute

Metcon

Metcon (Time)

5 rounds

30 sec bike

5 hang cleans

rest 1 minute

Monday, February 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

Weightlifting

Snatch (5 TNG EMOM (5 minutes))

choose a weight you would normally use during a metcon. No higher than 135/95

Clean (5 TNG EMOM (5 minutes))

choose a weight you would normally use during a metcon. No higher than 135/95

Strength Building

Metcon (No Measure)

CORE- side plank with lat raise

3 sets of 10 each side

Metcon

Metcon (Time)

100m run

50 sit-ups

100m run

40 goblet squats (55/35)(35/25)

100m run

30 burpees

100m run

20 push ups

100m run

10 KB shoulder to overhead (5 each arm)

Saturday Fun


CrossFit Warpath – CrossFit

Warm-up

Metcon

Metcon (No Measure)

Team Rowling
Like Bowling, but on a rower

Metcon (Time)

3 Person Teams

5rds

30 Rings Rows

60 Push Ups

120 Air Squats

600m Row

CFT022318


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

Squat Clean (12 EMOM)

Front Squat + Split Jerk(from rack) ( EMOM FOR 10 min)

10 min EMOM

Metcon

Metcon (Time)

5 rounds

30 sec on bike

5 hang snatch

30 sec rest

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CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

25m walking lunge

5 push ups

25m jog

5 burpees

Metcon A

Metcon (No Measure)

Tabata This

8 rounds of 20 s work 10 s rest

Plank

Aqua Man

Hollow hold

Metcon B

Metcon (No Measure)

50 air squats

10 burpees

40 mountain climbers

10 burpees

30 sit ups

10 burpees

20 bicycles

10 burpees

30 sit ups

10 burpees

40 mountain climbers

10 burpees

50 air squats

15 minute time cap, if you finish with in the time cap row or bike until time expires


Friday, February 23rd


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

Skill Work

Metcon (No Measure)

15min

Learn and Practice Dumbell Clean and Jerk

Review rowing technique.

Practice Kip swing (not full toe to bar)

Metcon

CrossFit Games Open Workout 18.1 (AMRAP – Reps)

20min AMRAP

8 Toes to Bar

10 Dumbell Hang Clean and Jerks

14/12 Cal Row
Non Open athletes sub Cal Row for 200m Run

Dumbell Rx 50/35

Thursday February 22


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

Weightlifting

Strict Press (8@40, 6@50, 5@60, 5@65, 3@70, 3@75)

Mobility

Pigeon stretch, hip openers

Metcon

Metcon (Time)

3-6-9

Floor bench

Ring dips

run 500 m

9-6-3

Clean

Front squat

(135/95)(115/75)(75/55)