Friday, June 28


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+Snatch Balance+ OH Squat (8 sets to a heavy)

Snatch should be a squat snatch
If you are not comfortable with the snatch balance movement, complete snatch+ 2OH squat and log that in your comments

Metcon

Metcon (Time)

15-12-9-6-3

KB swings

HSPU

Burpees

teens 6-29-18


CrossFit Warpath – CrossFit Teens

Deadlift (5-5-5-3-3-3)

Bench Press (5-5-5-3-3-3)

Metcon (Time)

15-12-9-6-3

-strict press

-broad jumps

-t2b/ k2e

4 Myths about CrossFit That Might Surprise You


  1. I won’t “fit” in.

When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…

It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.

As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”

So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.

Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other.

 

  1. CrossFit will make me too big/bulky.

Getting too muscular is a common fear that many women have when they deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears to muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.

Most athletes find that lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked!

 

  1. Don’t a lot of people who do CrossFit get injured?

Do people get injured participating in CrossFit. Yes.

They also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.

The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases.

 

  1. CrossFit will make me worse at my sport.

If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.

CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.

CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!

 

teens 6-27-18


CrossFit Warpath – CrossFit Teens

Strength Building

Press Push Press Push jerk

Press/Push Press/ Push Jerk

High Hang Snatch+ Low Hang Snatch

Low hang from the knee

Metcon

Metcon (Time)

partner WOD

1000m shuttle run

30 goblet squats

40 sit ups

50 kb swings

40 sit ups

30 goblet squats

1000m shuttle run

Wednesday, June 27


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

Squat Clean + 3 Split Jerks (8 sets)

Work to a heavy
If you reach your max weight before 8 sets, drop weight by 10-15% to finish reps

Metcon

Metcon (Time)

Team WOD (3 person)

2000M run (1 person at a time in 200m increments)

50 – Power Cleans (155/105#) (115/75#) (75/55#)

75 – Goblet Squats (70/55)(55/35)(35/25)

100 – Box Jump (30/24)(24/20)(20/16)

75 – Goblet Squats

50 – Power Cleans

2000M run (1 person at a time in 200m increments)

Team WOD (2 person)

1000M run (1 person at a time in 200m increments)

20 Power Cleans (155/105#) (115/75#) (75/55#)

40 Goblet Squats (70/55)(55/35)(35/25)

60 Box Jump (30/24)(24/20)(20/16)

40 Goblet Squats

20 – Power Cleans

1000M run (in 200m increments)

Tuesday, June 25


CrossFit Warpath – CrossFit

Warm-up

weigh: ‘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 (10@40, @50, 5@60, 3@70, 3@80, 3+@90)

work of your 95%

Metcon

Metcon (Time)

For time:

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

21 Pullups

21 OH Squats

21 Push ups (rx+ ring)(scaled: HRPU)

21 Front Squats

21 Bar over Burpees

21 Shoulder to Overhead

21 Situps

Metcon (Time)

Team WOD (3 person)

2000M run (1 person at a time in 200m increments)

50 – Power Cleans (175/125#) (135/95#) (115/75#)

75 – Goblet Squats (70/55)(55/35)(35/25)

100 – Box Jump (30/24)(24/20)(20/16)

75 – Goblet Squats

50 – Power Cleans

2000M run (1 person at a time in 200m increments)

Team WOD (2 person)

1000M run (1 person at a time in 200m increments

25 Power Cleans (175/125#) (135/95#) (115/75#)

50 Goblet Squats (70/55)(55/35)(35/25)

75 Box Jump (30/24)(24/20)(20/16)

50 Goblet Squats

25 – Power Cleans

1000M run (1 person at a time in 200m increments)

Thursday, June 21


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

Strength Building

Metcon (No Measure)

12 Minute EMOM (3 rounds)

Minute 1) 8 Bicep Curls each arm

Minute 2) 15 Bent over rows

Minute 3) 8 DB Push Press

Minute 4) 15 V-ups

* Repeat 3X

Metcon

Metcon (Time)

100m run

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

10 Squat Cleans (135/105) (95/65) (65/45)

200m run

15 KB swings

8 Squat cleans (155/115) (115/75) (75/55)

300m run

15 KB swings

6 Squat Cleans (175/125) (135/85) (85/65)

400m run

15 KB swings

4 Squat cleans (195/135) (155/95) (95/75)

500m run

15 KB swings

2 Squat cleans (215/145) (175/105) (105/85)

teens 6-20-18


CrossFit Warpath – CrossFit Teens

Bench Press (5-5-5-3-3-3)

Hang Clean (10 min)

high hang +low hang

Metcon (Time)

teams of 2

*200 single under buy in

42-30-18

-deadlift

-push ups

*2 rope pulls each after each rd

Wednesday, June 20


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 tempo squats, then work to a single at 85-90%)

temp squats at 60, 65, 70 (as a group)

then, 4 sets to work to a single at 85-90%

Metcon

Metcon (Time)

Teams of 2:

Buy in: 200 Double Unders

42-30-18

Deadlift (225/155)(135/95)

HSPU (Sc: inverted box)

*4 rope climbs after each round

**workout will end with rope climbs

OR

Teams of 3:

Buy in: 300 Double Unders

70-50-30

Deadlift (225/155)(135/95)

HSPU (Sc: inverted box)

*6 rope climbs after each round

**workout will end with rope climbs

Flex062018


CrossFit Warpath – Flex

Warm-up

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges

Metcon A

The Eights (Time)

8 Rounds of

8 Push-Ups

8 weighted Sit-Ups

8 Goblet Squats

8 Rounds of

8 Ring rows

8 side bends

8 staight leg deadlifts

8 rounds of

8 kb swing

8 russian twists

8 kb lunges
This is 3 workouts of 8 rounds each. Partner a must complete the first round before partner b can start. Once you completed the 8 rounds you move to the next AMRAP

Extra Credit (optional)

500m Row (Time)

Max Effort 500m Row