flex060118


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

Weighted side bends

Metcon B

Metcon (No Measure)

2 minutes of

Burpees

Rest 1 minute

4 minute amrap of

4 wall balls

8 sit ups

Rest 1

4 minute amrap

4 ball slams

8 sit ups

Rest 1 minute

2 minutes of burpees

Friday, June 1st


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 (75-85%)

E2MOM: 16 minutes

Squat Clean + 2 Front Squats

Metcon

Metcon (Time)

400m run

15-12-9-6-3

Dumbbell snatches (50/35)(35/25)(25/15)

Dumbbell box step overs

DB Push-Ups

400 m run

Thursday, May 31


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 (1@60%, 2@65%, 2@70%, 3@75% )

Snatch Complex:

Snatch Pull + High Hang Snatch + OHS + Squat Snatch

If you miss a rep, or form starts to fail, drop weight so that you can complete all 8 sets

Reps should be performed as singles, about 2 minutes rest between sets.

Full complex should be performed without resetting.

Metcon

Metcon (Time)

21-15-9

Toes to Bar

Wall Balls

flex053018


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

4 AMRAP

50 single unders

Crunches

4 AMRAP

50 singles

Bicycle crunches

4 AMRAP

50 singles

Russian twists

Metcon B

Metcon (No Measure)

15 minute AMRAP

Groups of 3:

45 sit ups

45 box step ups

150m farmer carry (each partner does 50m)

Wednesday, May 30


CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

Bands while coach explains workout

15 burpees,

Then, find a relatively light dumbbell weight, and complete 2 rounds:

5 dumbbell strict press w/ right arm

5 dumbbell strict press w/ left arm

10 dumbbell push press

5 dumbbell push ups

***Coaches demo dumbbell movement

Weightlifting

Strict Press (5×5 working up in weight)

Slow Descent Strict Press.

You will press the bar up at normal speed, then return it to your shoulders with a 4 second descent.

DO NOT GO UP IN WEIGHT IF YOU CANNOT HOLD THE DESCENT FOR THE FULL 4 SECONDS

Push Press (5@50, 5@60, 3@65, 3@70 )

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 Minute AMRAP

100m run

5 bar over burpees

5 Front rack lunges (115/75)(95/65)(65/45)

5 Shoulder to Overhead (115/75)(95/65)(65/45)

5 Sit ups

100m run

10bar over burpees

10Front rack lunges

10 Shoulder to Overhead

10 Sit ups

100m run

15 bar over burpees

15 Front rack lunges

15 Shoulder to Overhead

15 Sit ups

…..

continue with the rep scheme for 20 minutes

*** sit ups are the last movement of each round. score is the number of completed rounds, plus the number of reps into the next round. 1 run=1 rep

Tuesday


CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

2 rounds:

:30 second jumping in place

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 jumping squats

5 burpee to plate

Weightlifting

Front Squat (3×3@65%)

With a 3 second pause- no bounce on the way up

Back Squat (3×5 @70%)

Skill Work

HSPU skill work

Metcon

Metcon (AMRAP – Rounds and Reps)

12 miunte EMOM 4 deadlifts (255/185)(185/135)(135/95) 4 DB thruster (55/35)(35/25) 4 box jumps (30/24)(24/20)(20/16)

Memorial Day! (5/28)


CrossFit Warpath – CrossFit

Warm-up

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling options:

1 mile run

20 rounds:

5 pull ups

10 push ups

15 air squats

1 mile run

complete together or with a partner

Flex052818


CrossFit Warpath – Flex

Flex Option

Flex Murph (Time)

Partner WOD

1 mile run

100 ring rows

200 push ups

300 air squats

1 mile run

sat


CrossFit Warpath – CrossFit

Metcon (AMRAP – Rounds and Reps)

teams of 2

25min am rap

-1000m row

-50 thrusters 45/35

-30 slam balls

flex052518


CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

50m jog

5 pass throughs

5 push ups

5 lunge each leg

Metcon A

Metcon (No Measure)

Tabata This

8 rounds of 20 s work 10 sec rest

Floor wipes

Hollow rock

Flutter kicks

Metcon B

FLEX TEST 1 (Time)

3 rounds

400m run

30 crunches

20 air squats

10 push ups

Extra Credit (optional)

500m Row (Time)

Max Effort 500m Row