WOD

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)

one arm 75ft/other arm 75ft = 1

rest 60s

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 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)

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 (3 sets on each side)

60sec rest

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 Raises
rest 30sec

2b: Banded Pull Aparts (3 x 50)

RKC Plank (4 x 15sec)

Week 2 Day 1

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)