Tuesday, May 1


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

Pigeon stretch: 2 minutes each leg

Weightlifting

Back Squat (5@40, 5@50, 5@60, 3@70, 3@80, 3+@90)

Work off 95%

Metcon

Metcon (Time)

4 rounds:

200 m run

10 pwr snatches (135/95)(95/65)(65/45)

10 push ups (rx+ ring)(scaled: HRPU)

20 sit ups (rx+= weighted 35/25)

flex043018


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)

Band SWOD

4 rounds

30sec Lat pull down

30sec Tricep extensions

30sec sit ups

30sec Bicep curls

30sec Air squats

rest 30 sec

Metcon B

Metcon (No Measure)

5 AMRAP

10 push ups

20 single leg forward step ups

30 crunches

REST 1 MINUTE

5 AMRAP

10 Ring rows

20 single leg side step ups

30 russian twists

REST 1 MINUTE

5 AMRAP

10 box dips

20 box lunges

30 bicycle crunches

teens 4/30/18


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

Front Squat (5-5-5-3-3-3)

Push Press (5-5-5)

Metcon

Metcon (Time)

20-15-10-5

-sit ups x2

-gob squat

-db burpee

Monday, April 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

Snatch (2RM Power Snatch)

at least 8 sets to work to a heavy,

ALL are POWER snatches- must be caught above parallel to count!

Metcon

Metcon (Time)

20-15-10-5

Toes to Bar

Pistols (scaled: Goblet Squat)

Dumbbell burpees (35/25)

teens friday 4/27/18


CrossFit Warpath – CrossFit Teens

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

Weightlifting

Deadlift (5-5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

-200m med ball run

-10 wallballs

-5 broad jumps

-25m bear crawl

Friday, April 27


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

Ab Work

Metcon (No Measure)

work on a running clock:

Option A:

4 rounds:

10 sec hollow hold

10 tuck up hold

10 sec hollow hold

10 sec tuck ups

10 sec hollow hold

10 sec flutter kicks

30 seconds rest

Option B: (extra spicy version)- all is completed on the rig

4 rounds:

10 sec bar hang

10 sec L sit hold

10 sec bar hang

10 sec L ups

10 sec bar hang

10 sec flutter kick (in L sit)

30 seconds rest

Skill Work

Handstand Progression

10 mins of work on (depending on skill level):

Kick ups to handstand on wall

3 x 20 sec Handstand holds

Pike Handstand on box

HSPU

Metcon

Metcon (Time)

4 rounds for time

50 double unders (100 singles)

25 deadlifts (185/125)(155/105)(95/65)

25 situps (rx+ weighted 35/25)

Extra Credit (optional)

Strict Pull Ups (Negatives- 2×4, 2×3)

Start at a dead hang and pull your chin over the bar. No Kipping!

Scaled: use a band, record the color band in the comments

flex042718


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

Crunch

Reverse crunch

Aqua man

Metcon B

Metcon (No Measure)

3 min me row

3 min amrap

10 squats

10 cherry pickers

3 min amrap

10 push ups

10 bicycle crunch

3 min amrap

10 ring rows

10 sit ups

3 min me bike

Thursday, April 26


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

Skill Work

5 minutes review with PVC-

coach will review dip for jerk (driving knees out, not forward)

catch in both split and push jerk positions

Weightlifting

Strict Press (5@60, 5@70, 5@(75-80%))

2 fs + jerk (Work to a Heavy)

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

Push Jerk or Split Jerk

Metcon

Metcon (Time)

500 M. Run

10 ring dips (scaled: banded)

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

30 Thrusters (115/75)(95/65)(65/45)

20 box jumps

10 ring dips

500m ru

Cft 4/25/18


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

Strict Press (5-5-5-5-5-5)

First 3 sets bar only for form

Push Press (3-3-3)

Start at final strict press if possible

Metcon

Metcon (Time)

3 rds

-10 ball slams

-10 kb swings

-10 ring rows

Metcon (Distance)

3 teams

Rowing sprints

-150m

(Coach will determine the time)

flex042518


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 / ball slams

WOD 2

50 single unders / russian twist

WOD 3

50 single unders / planks

Cant start single unders until partner is in plamk

Metcon B

Metcon (No Measure)

Partners

15min AMRAP

10 sit ups

10 squats

10 ring rows

BURPEES

Partner A performs the movements while partner B does burpees