Month: September 2018

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 …
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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, …
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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 …
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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 …
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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)