Month: October 2018

Week 4 Day 2

CrossFit Warpath – 4 Week Pull Up Program Weightlifting 1a: 1-Arm KB Row (3 x 10) add rotation at the top Rest 30sec 1b: Seated Banded Facepulls (3 x 15) rest 30 sec 2: Barbell Curls (1 x 100) rest as needed 3: Banded Push Downs (1 x 150) 4: Farmer’s Carry (4 x 150) …
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Week 4 Day 1

CrossFit Warpath – 4 Week Pull Up Program 1a: Barbell Row (4 x 6-8 AHAP) Supinated Grip rest 45sec 1b: Barbell JM Press (4 x 10) rest 45 sec 2a: Zottaman Curls (3 x 8-10) rest 30 secs 2b: Prone Incline Lateral Raises (3 x 12 – 15) rest 30 sec 2c: Behind the Back …
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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)

Week 3 Day 1

CrossFit Warpath – 4 Week Pull Up Program 1a: Barbell Row (4 x 6-8) Supinated grip As heavy as possible Pause at top rest 45sec 1b: Incline Tate Press (4 x 10) rest 45sec 2a: DB Curls (3 x 10) alternating rest 30 sec 2b: DB Cuban Press (3 x 12-15) rest 30sec Banded Alphabet …
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Week 2 Day 2

CrossFit Warpath – 4 Week Pull Up Program 1a: Chest Supported DB Row (4 x 10) rest 45sec 1b: DB Roll Back Tricep Extensions (4 x 10) rest 45sec 2a: Shoulder Circuit (3 x 10-10-10) DB Front Raises – Lateral Raises – Bent Over Rear Delt Raisesrest 30sec 2b: Banded Pull Aparts (3 x 50) …
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