Week 1 Day 1


CrossFit Warpath – 4 Week Pull Up Program

Pull Up Program

Inverted Row (4 x 8-10 reps)

This is exercise 1a.

Rest 45 sec before 1b

Banded Pull Downs (4 x 15)

This is 1b Rest 45sec. before 1a.

DB Hammer Curl (3 x 8 – 10 reps)

2a rest 30 sec

Seated DB Cleans (3 x 12 – 15)

2b rest 30 sec

Banded Pull Aparts (100)

Banded Pull Downs (100)

monday october 1 2018


CrossFit Warpath – CrossFit

Warm-up

Mobility

partner shoulders on the rig

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 (15-20 min working up in weight)

Snatch should be a squat snatch

Metcon

Metcon (Time)

-200m run

-21 DL (225/165)(185/125)(135/95)

-21 hspu (def)(box inverted)

-300m run

-15 DL

-15 HSPU

-100m run

-9 DL

-9 HSPU

flex092818


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 10s rest

Hollow hold

Superman hold

Plank hold

Metcon B

Metcon (AMRAP – Rounds)

15 minute amrap

5 burpees

10 db snatch

15 sit ups

200m run

friday september 28 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

Back Squat (8 min EMOM (8 reps %40))

Bench Press (10-8-5-5-5+)(%40-50-60-70-80)

off %90

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

-10 slam balls

-10 slam ball squats

-20 strict press (35/45)(45/65)

-20 sit ups

Thursday September 27 2018


CrossFit Warpath – CrossFit

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

Weightlifting

Clean and Jerk (20 min EMOM %70)

Metcon

Metcon (Time)

3 rd

-10 ring dips (banded)

-25 wall balls(20/14)(14/10)

-400m run (300m)

Flex092618


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

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 29 minutes

5 Rounds of:

Minute 1: Wall Ball Shots

Minute 2: Reverse crunch

Minute 3: Box step ups

Minute 4: Db snatch

Minute 5: Bike

Minute 6: Rest

Partners switch every :30 seconds

wednesday september 2 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
after warm up start setting up all equipment needed

Metcon

Metcon (Time)

ALL WODS TEAMS OF 3 (if team of 2 ask coach for apropriate reps)

WOD1 min 0-4

10-8-6-4

-front squats (155/105)(115/75)(75/55)

-KB snatch (70/55)(55/35)(35/25)
each partner does 10 fs each then 10 kb each… (relay)

Metcon (Time)

WOD2 min 6-10

-20Fr lunges (weight same as wod 1)

-20 HSPU (def)(inverted)

-20 pistols (weighted 35/18)(gob squats)

-20 Clean&Jerks (same weight)

Metcon (Time)

WOD 3 min 11-15

*REPEAT WOD2

Metcon (Time)

WOD 4 min 20-25

*SC

-30 ring rows

-20 knee to elbow

-20 banded ring dips

*RX

-30 pull ups

-20 T2B

-20/10 ring dips

*RX+

-30 pull ups

-20 double touch (t2b/c2b)

-5 triple touch (t2b/c2b/bmu)

Metcon (Time)

WOD5 min 27-35

2 stations for each team synchronized except the ropes

-15 single KB/DB OHS (55/35)(35/25)(gob squat)

-2 rope climbs (rope pulls)

-10 s2o (same as WOD1)

-20 burpees

Metcon (Distance)

WOD 6 min 37-42

-50m run relay

Tuesday September 25 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

Push Press (10-8-5-5-5)

Push Jerk (5-5-3-3-3)

Metcon

Metcon (Time)

15-12-9-12-15

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

-push ups (ring)(knee push up)
25 dubs between each rd

(+50)(sc50 singles

monday september 24 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…)(%40-50-60-70-80)

if possible complete another set of 5 after %80

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

-10 burpee bar overs

-15 hang snatch (95/65)(75/55)

-200m run

Mobility

after wod spend 1 min in couch stretch each leg and pigion stretch each leg

cft092418


CrossFit Warpath – CrossFit Teens

clean+2 front squats (15 minute emom)

Push Press + SJ (10 minute emom)

Metcon (AMRAP – Rounds and Reps)

15 minute am rap

10 burpees

15 db snatches

200m row