teens 8-1-18


CrossFit Warpath – CrossFit Teens

Clean and Jerk (16min emom )

8 power 8 squat

Metcon (AMRAP – Rounds and Reps)

teams of 2

8 min am rap

10-12-14-16…

-dead lift

-push press

2min rest

8 min am rap

-10 knee raises

-10 push ups

Monday July 30 2018


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 (10 min every 30 sec)

1 squat snatch %55

Skill Work

Pull ups bar/ring m/u

Metcon

Metcon (Time)

For time

– 50 wall balls (20/14:11’/10’)(20/14)(14/10)

-40 kettle bell swings (70/55)(55/35)(35/25)

-30 pull-ups (c2b)(jumping)

-20 burpees

-10 ring dips (5m/u double dip)(banded)
15 min cap

Friday July 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

Weightlifting

Deadlift (10-8-5-5-5-4)(%40-50-60-70-80-85)

Metcon

Metcon (Time)

*100 dub buy in/out (200 singles)

4 rd

-5 ohs(135/95)(115/75)(95/65)

-10 s2o

-50m farmers carry (70/55)(55/35)(35/25)

-20 sit ups

flex072718


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)

partner workout

4 minutes of

100m shuttle run

Reach Ups

4 minutes of

100m shuttle run

Russian Twists

4 minutes of

100m shuttle run

Reverse Crunches

Metcon B

FLEX TEST 1 (Time)

3 rounds

400m run

30 crunches

20 air squats

10 push ups

TUESDAY JULY 24 2018


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 (5-5-5-3-3-3) (split jerk stance)

for some this might be unstable if so stay lighter and work on stability

Skill Work

Handstand Push-ups

Metcon (No Measure)

Hand stand hold/ Push up / Walk

Metcon

Metcon (Time)

3 Rds for time

-200m run

-30 FR Lunges (75/55)(45/35)(Body weight)

-20 HSPU (deficit) (box hspu)

-1 Rope Climb (2 rope climbs)(2 rope pulls)

Monday 7/23/2018


CrossFit Warpath – CrossFit Teens

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 (5, 5, 5, 5, 5)

Work up in weight on each set

Metcon

Metcon (No Measure)

EMOM 18mins

1st Minute – 7 Burpees

2nd Minute – 10 KB Swings

3rd Minute – 13 Sit Ups

On the 4th minute, start back with the burpees.

Monday July 23 2018


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

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled 75/55

Ring rows

Rx+ Fran (Time)

-21 thrusters (95/65)

-21 pull ups

-15 thrusters (115/75)

-15 chest to bar

-9 thrusters (135/95)

-9 bar muscle ups

Weightlifting

Power Clean + Hang Squat Clean

Hang from the knee work up in weight with good form if you miss a rep go down and work back to it

Strength Building

1000m run (Time)

Flex072318


CrossFit Warpath – Flex

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

Metcon A

Metcon (AMRAP – Reps)

8 minute AMRAP

50 single unders

50’ walking lunges

20 crunches

Metcon B

Metcon (AMRAP – Reps)

8 minute AMRAP

50 single unders

50’ Bear Crawl

20 russian twists

Metcon C

Metcon (AMRAP – Reps)

8 minute Amrap

50 single unders

50’ crab walk

20 bicycle crunches

teens 7-20-18


CrossFit Warpath – CrossFit Teens

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

Push Press (5-5-5-3-3-3)

Metcon (AMRAP – Rounds and Reps)

12min Amrap

-25m bear crawl

-25m crab walk

-200m run

-25 plate jumps