Friday, May 25


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

Bench Press (6×3 Work to heavy 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

‘Pick your poison’

Choose 1!!!!

WOD A:

15 minute AMRAP

200m run

5 ring dips (banded)

10 Front Squats (135/95)(115/75)(65/45)

20 Bar Over Burpees

WOD B:

15 minute AMRAP

400m run

10 push ups (HRPU)

10 Overhead Squats (125/85)(195/65)(65/45)

10 bar facing burpees

***You must complete the workout you choose as it is written- no combo meals, this is not burger king, you cannot have it your way

****Type which workout you chose in the comments

Thursday, May 24


CrossFit Warpath – CrossFit

Warm-up

Warm Up E (No Measure)

200m Run

Then 2rds

5 Med Ball Cleans

5 Inch Worms

5 Scorpions (each side)

5 Push Ups

5 Jumping Lunges

Weightlifting

Snatch (work to heavy)

2 second pause 1″ off the ground

2 second pause at the knee

**coach will demo

Metcon A

Metcon (Time)

5 minute time cap

2-4-6-8-10

KB Swing (70/55)(55/35)(35/25)

OH KB Squat (70/55)(55/35)(35/25)

**make sure to switch arms each round

***if you do not finish in the time cap, add 1 second for each rep remaining

Metcon

Metcon (Time)

if you finish early, rest until the time cap, then:

3 rounds:

100m run

5 burpee bar mu (rx+)

(rx- burpee+1c2b, OR burpee+2 pull ups)

(scaled- burpee+jumping pull up)

20 Deadlifts (225/155)(175/125)(135/95)

Wednesday, May 23


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

Back Squat (3×3 @ 50%)

3 second pause at the bottom

*coach will cue

Front Squat (3×3 @60%)

Tempo Squats 3-2-1

3 second descent

2 second pause at the bottom

1 second stand up

*focus on keeping an upright torso

**coach will cue

Metcon A

Metcon (AMRAP – Rounds and Reps)

Partner WOD

*both partner wods are completed relay style- 1 partner completes a full round, then switch

8 minute AMRAP:

10 WB (rx+20#to 11, 20# to 9)

25 ft Handstand walk (rx+)/bear crawl (rx and sc)

10 Alt Pistols (rx) (sc: goblet squats 55/35) (rx+ weighted pistols 15/10)

Metcon B

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

6 snatches (135/95)(95/65)(65/45

12 T2B (knee above hip)

24 Double unders (48 singles)

Extra Credit (optional)

Partner assisted pull ups 3×3

OR

Weighted Pull ups- 4 sets max effort

flex052318


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

13 min amrap

200 single unders

100 crunches

50 forward step ups

Rest 3 minutes

13 minute amrap

200m run

100 bicycles

50 side step ups

teens5-23-18


CrossFit Warpath – CrossFit Teens

Bench Press (5-5-5-5-5-5)

8 lat pulls between

Metcon (AMRAP – Rounds and Reps)

teams of 2

10 min am rap

-20 slam balls

-30 thrusters

-40 kb swings

2 min rest

8 min am rap

repeat

Tuesday, May 22


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 High Pull + Clean (Work to a Heavy)

Metcon

Metcon (6 Rounds for time)

‘Round and Round We Go!’

Round 1: 3 minutes to complete

(rx+) 400m run + 2 rope climbs (optional: 1 legless)

(rx) 300m run + 2 rope climbs

(sc) 200m run+ 2 rope climbs or 4 rope pulls

Round 2: 3 minutes to complete

(rx+) 400m run + 2 rope climbs (optional: 1 legless)

(rx) 300m run + 2 rope climbs

(sc) 200m run+ 2 rope climbs or 4 rope pulls

Round 3: 3 minutes to complete

(rx+) 500m row+ 8 FR Lunges (155/115)

(rx) 400m run + 8 FR lunges (115/75)

(sc) 300 m row + 8 FR lunges (65/45)

Round 4: 3 minutes to complete

(rx+) 500m row+ 8 FR Lunges (155/115)

(rx) 400m run + 8 FR lunges (115/75)

(sc) 300 m row + 8 FR lunges (65/45)

Round 5: 3 minutes to complete

(rx+) 150 Double unders + 10 HSPU

(rx) 100 Double Unders + 10 HSPU

(sc) 200 singles+ 10 HSPU or Hand Release Push ups

Round 5: 3 minutes to complete

(rx+) 150 Double unders + 10 HSPU

(rx) 100 Double Unders + 10 HSPU

(sc) 200 singles+ 10 HSPU or Hand Release Push ups

*class will divide up into 3 groups. group 1 will start with the run, group 2 will start with the row, group 3 will start with the double unders. You will stay at that station for 2 rounds, then rotate.

**choose a level you can complete within the 3 minute time cap for each round.

***score=time you completed each round, if you did not finish, add 1 second for each rep to 3 minutes.

(example: you have 4 HSPU left in round 6, your score for that round is 3:04)

Monday, May 21


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 (5@50, 3@ 60, 3@70, 3@80, 3@85)

Behind The Neck Jerk (1RM)

Metcon

Metcon (Time)

3 rounds

25 pullups

25 box jumps (30/24)(24/20)(20/16)

25 Shoulder to overhead (115/75)(95/65)(75/55)

**1 minute rest between rounds

Extra Credit (optional)

Strict Pull Ups (3 rounds: 30 second active hang ; 3×5 negatives)

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

teens 5-21-18


CrossFit Warpath – CrossFit Teens

Back Squat (10-8-5-3-3-3)

Overhead Squat (5-5-5)

light form

Metcon (Time)

3rd

-5 s2o

-15 box jumps

-25m bear crawl

-35 sit ups

flex052118


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)

KB SWOD

4 rounds

30sec BICEP CURLS

30sec GOBLET SQUAT

30sec RUSSIAN TWISTS

30sec TRICEP EXTENSION

30sec LUNGE

rest 30 sec

Metcon B

Metcon (No Measure)

8 min amrap

10 ring rows

50’ farmer carry

10 kb swings

50’ farmer carry

Rest 2 minutes

4 min amrap

5 ring rows

25’ farmer carry

5 kb swings

25’ farmer carry

Saturday 5/19


CrossFit Warpath – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

One Partner Completes a full round then switch.

10min AMRAP

10 Slam Balls

15 KB Swings

20 Sit-ups

5min Rest

8min AMRAP

8 Slam Balls

12 KB Swings

16 Sit-ups

4min Rest

4min AMRAP

4 Slam Balls

8 KB Swings

12 Sit-ups