thursday august 30 2018


CrossFit Warpath – CrossFit

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

Weightlifting

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

Metcon (AMRAP – Reps)

Deadlift TABATA

8 rd

(155/105)(135/95)(115/75)

Metcon

Metcon (Time)

*500m buy in/out

3rd

-10 t2b (unbroken)(knee raises)

-10 s2o (135/95)(115/75)(95/65)

-10 box jumps (30/24)(24/20)(20/16 step ups ok)

wednesday august 29 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

Weightlifting

Clean + Hang Clean (12 min EMOM)

5min warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

teams of 2

15min amrap

-100 dubs(200 singles)

-75 kb swings (55/35)(35/25)

-50 front squats (95/65)(75/55)

-25 HSPU (box inverted)

Overhead Squat (5 min both partners find 3 rep max from the ground)

time starts at the 15min mark

Week 3 Day 2


CrossFit Warpath – 4 Week Pull Up Program

1a: Bent OVer DB Kettlebell (4 x 8-10)

rest 45sec

1b: Farmer’s Carry (4x100ft)

rest 45 sec

2a: Ring Rows (3 x 12-15)

rest 30sec

pause at top each rep

2b: Trap 3 Shrugs (3 x 10-10-10)

rest 30 sec

3: Reverse Crunches (3 x 10)

flex082418


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 (No Measure)

Tabata This

8 rounds of 20 s work 10 s rest

Side plank (alteenate each round)

Aqua man

Tuck ups

Metcon B

Metcon (AMRAP – Rounds)

15 minute AMRAP

400m run

20 alternating db snatch

10 knee 2 elbows

Flex082218


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

HEARTBREAKER and DREAM MAKER (AMRAP – Reps)

Ascending Ladder in 10 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 2

4 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 1

6 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 2

6 Synchronized Burpees

etc…
Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees together. Partner 2 does 2 wall balls, then both partners do 2 burpees in tandem. Partner 1 does 4 wall balls, then both partners do 4 burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchronized burpees, etc. Continue adding 2 reps per round until time is up.

Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before popping up.

Metcon B

Metcon (AMRAP – Rounds)

Buy in

400m run and sit ups

Partner 1 runs and Partner 2 does sit ups

Then AMRAP of

50 Partner Med Ball Russian Twists

40 MB over shoulder

30 MB partner sit ups

20 Air squats to MB

15 minute time cap

Week 2 Day 1


CrossFit Warpath – 4 Week Pull Up Program

Weightlifting

1a: Inverted Row (4 x 8-10)

1 sec pause at top

rest 45 sec

1b: Singla Arm KB Shrug (4 x 10 )

Pause 1 count at top

2a: Incline DB Hammer curl (3 x 8 – 10)

rest 30 sec

2b: KB Bottoms Up Carry (3 sets)

Walk down the gym one arm, back the other (1 set)

Gymnastics

Banded Pull Downs (100 reps)

Banded Push Downs (100 reps)

Teens8-22-18


CrossFit Warpath – CrossFit Teens

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

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

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

Teams of 2

-16 hang cleans

-16 burpees over bar

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

-16 thrusters

-16 pull-ups/ ring rows

Tuesday August 21st


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

Weightlifting

Strict Press (10 min to find a heavy single)

Push Press (10 min to find a heavy single)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Flex082018


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

200m run buy in

25 dubs / 50 singles

10 air squats

5 push ups

Metcon B

Metcon (AMRAP – Reps)

8 minute amrap

200m run buy in

25 dubs / 50 singles

10 lunges

5 burpees

Metcon C

Metcon (AMRAP – Reps)

8 minute amrap

200m run buy in

25 dubs / 50 singles

10 sit ups

5 bring rows