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Week 4 Day 2

CrossFit Warpath - 4 Week Pull Up ProgramWeightlifting1a: 1-Arm KB Row (3 x 10)add rotation at the top Rest 30sec1b: Seated Banded Facepulls (3 x 15)rest 30 sec2: Barbell Curls (1 x 100)rest as needed3: Banded Push Downs (1 x 150)4: Farmer's Carry (4 x 150)one arm...

Week 4 Day 1

CrossFit Warpath - 4 Week Pull Up Program1a: Barbell Row (4 x 6-8 AHAP)Supinated Grip rest 45sec1b: Barbell JM Press (4 x 10)rest 45 sec2a: Zottaman Curls (3 x 8-10)rest 30 secs2b: Prone Incline Lateral Raises (3 x 12 - 15)rest 30 sec2c: Behind the Back Wrist Curls (3...

Week 3 Day 2

CrossFit Warpath - 4 Week Pull Up Program1a: Bent OVer DB Kettlebell (4 x 8-10)rest 45sec1b: Farmer's Carry (4x100ft)rest 45 sec2a: Ring Rows (3 x 12-15)rest 30sec pause at top each rep2b: Trap 3 Shrugs (3 x 10-10-10)rest 30 sec3: Reverse Crunches (3 x...

Week 3 Day 1

CrossFit Warpath - 4 Week Pull Up Program1a: Barbell Row (4 x 6-8)Supinated grip As heavy as possible Pause at top rest 45sec1b: Incline Tate Press (4 x 10)rest 45sec2a: DB Curls (3 x 10)alternating rest 30 sec2b: DB Cuban Press (3 x 12-15)rest 30secBanded Alphabet (3...

Week 2 Day 2

CrossFit Warpath - 4 Week Pull Up Program1a: Chest Supported DB Row (4 x 10)rest 45sec1b: DB Roll Back Tricep Extensions (4 x 10)rest 45sec2a: Shoulder Circuit (3 x 10-10-10)DB Front Raises - Lateral Raises - Bent Over Rear Delt Raisesrest 30sec2b: Banded Pull Aparts...

Week 2 Day 1

CrossFit Warpath - 4 Week Pull Up ProgramWeightlifting1a: Inverted Row (4 x 8-10)1 sec pause at top rest 45 sec1b: Singla Arm KB Shrug (4 x 10 )Pause 1 count at top2a: Incline DB Hammer curl (3 x 8 - 10)rest 30 sec2b: KB Bottoms Up Carry (3 sets)Walk down the gym one...

Week 1 Day 2

CrossFit Warpath - 4 Week Pull Up Program1-Arm KB Row (3 x 10)1a rest 30 secProne Cobra Raise (3 x 12 - 15)1b rest 30 secBarbell Curls (3 x 10 - 12)Add a shoulder raise to each rep. 2a rest 30secBanded Face Pull-Aparts (3 x 25)2b rest 30 secBanded Low-High Woodchop (3...

Week 1 Day 1

CrossFit Warpath - 4 Week Pull Up ProgramPull Up ProgramInverted Row (4 x 8-10 reps)This is exercise 1a. Rest 45 sec before 1bBanded Pull Downs (4 x 15)This is 1b Rest 45sec. before 1a.DB Hammer Curl (3 x 8 - 10 reps)2a rest 30 secSeated DB Cleans (3 x 12 - 15)2b rest...

monday october 1 2018

CrossFit Warpath - CrossFitWarm-upMobilitypartner shoulders on the rigWarm-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...

flex092818

CrossFit Warpath - FlexWarm-upWarm-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/ScorpionsMetcon AMetcon (No Measure)Tabata This 8 rounds of 20 s work 10s...

5 Reasons to Get Strong

Fitness trends come and go and most fall to the wayside for good reason. Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?   “The...

4 Myths about CrossFit That Might Surprise You

I won’t “fit” in. When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class… It’s surprising, but one of the biggest...

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