WOD

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)

one arm 75ft/other arm 75ft = 1

rest 60s

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 Wrist Curls (3 x burn)

each set until it burns

rest 30 sec

3: Dead Bug (3 x 10)

rest 60 sec

4: Banded Pull Aparts (150 reps)

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)

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 (3 sets on each side)

60sec rest

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 Raises
rest 30sec

2b: Banded Pull Aparts (3 x 50)

RKC Plank (4 x 15sec)

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)

CrossFit Warpath – 4 Week Pull Up Program

1-Arm KB Row (3 x 10)

1a rest 30 sec

Prone Cobra Raise (3 x 12 – 15)

1b rest 30 sec

Barbell Curls (3 x 10 – 12)

Add a shoulder raise to each rep.

2a rest 30sec

Banded Face Pull-Aparts (3 x 25)

2b rest 30 sec

Banded Low-High Woodchop (3 x 12)

3 rest 60sec between sets

Overhead Banded Tricep Extensions (100 reps)

Banded Lat Pull Downs (100 reps)

Behind the Back Wrist Curls (100 reps)

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)

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

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