WOD

Wednesday, June 27

CrossFit Warpath – CrossFit

Warm-up

Clean Progression Warm Up (No Measure)

Bands

200m run

10 pass through with pvc

Coach Led:

From the power position

-5 shrugs

-5 high pulls

-5 power cleans

-5 squat cleans

transition from knee

transition from shin

*all performed with clean grip

Weightlifting

Squat Clean + 3 Split Jerks (8 sets)

Work to a heavy
If you reach your max weight before 8 sets, drop weight by 10-15% to finish reps

Metcon

Metcon (Time)

Team WOD (3 person)

2000M run (1 person at a time in 200m increments)

50 – Power Cleans (155/105#) (115/75#) (75/55#)

75 – Goblet Squats (70/55)(55/35)(35/25)

100 – Box Jump (30/24)(24/20)(20/16)

75 – Goblet Squats

50 – Power Cleans

2000M run (1 person at a time in 200m increments)

Team WOD (2 person)

1000M run (1 person at a time in 200m increments)

20 Power Cleans (155/105#) (115/75#) (75/55#)

40 Goblet Squats (70/55)(55/35)(35/25)

60 Box Jump (30/24)(24/20)(20/16)

40 Goblet Squats

20 – Power Cleans

1000M run (in 200m increments)


teens 6-27-18

CrossFit Warpath – CrossFit Teens

Strength Building

Press Push Press Push jerk

Press/Push Press/ Push Jerk

High Hang Snatch+ Low Hang Snatch

Low hang from the knee

Metcon

Metcon (Time)

partner WOD

1000m shuttle run

30 goblet squats

40 sit ups

50 kb swings

40 sit ups

30 goblet squats

1000m shuttle run


Tuesday, June 25

CrossFit Warpath – CrossFit

Warm-up

weigh: ‘Pick things up and put them down’ Warmup (No Measure)

200 m run

followed by:

2 rounds:

10 toe touches (straight leg)

10 jumping lunges

5 inchworms

10 side lunges

10 single leg deadlift

Weightlifting

Deadlift (10@40, @50, 5@60, 3@70, 3@80, 3+@90)

work of your 95%

Metcon

Metcon (Time)

For time:

21 Thrusters (115/75)(95/65)(65/45)

21 Pullups

21 OH Squats

21 Push ups (rx+ ring)(scaled: HRPU)

21 Front Squats

21 Bar over Burpees

21 Shoulder to Overhead

21 Situps

Metcon (Time)

Team WOD (3 person)

2000M run (1 person at a time in 200m increments)

50 – Power Cleans (175/125#) (135/95#) (115/75#)

75 – Goblet Squats (70/55)(55/35)(35/25)

100 – Box Jump (30/24)(24/20)(20/16)

75 – Goblet Squats

50 – Power Cleans

2000M run (1 person at a time in 200m increments)

Team WOD (2 person)

1000M run (1 person at a time in 200m increments

25 Power Cleans (175/125#) (135/95#) (115/75#)

50 Goblet Squats (70/55)(55/35)(35/25)

75 Box Jump (30/24)(24/20)(20/16)

50 Goblet Squats

25 – Power Cleans

1000M run (1 person at a time in 200m increments)


Thursday, June 21

CrossFit Warpath – CrossFit

Warm-up

Warm-Up B (No Measure)

Banded Shoulder Warmup

2 Rounds

– 200 meter run

– 10 Pass Throughs with PVC

– 5 HSPU (HR pushups)

– 5 Strict Pullups (Ring Rows)

– 5 T2B (Knee Raises)

– 5 MB Cleans

*Leg Swings, and Scorpions

Strength Building

Metcon (No Measure)

12 Minute EMOM (3 rounds)

Minute 1) 8 Bicep Curls each arm

Minute 2) 15 Bent over rows

Minute 3) 8 DB Push Press

Minute 4) 15 V-ups

* Repeat 3X

Metcon

Metcon (Time)

100m run

15 KB swings (70/55)(55/35)(35/25)

10 Squat Cleans (135/105) (95/65) (65/45)

200m run

15 KB swings

8 Squat cleans (155/115) (115/75) (75/55)

300m run

15 KB swings

6 Squat Cleans (175/125) (135/85) (85/65)

400m run

15 KB swings

4 Squat cleans (195/135) (155/95) (95/75)

500m run

15 KB swings

2 Squat cleans (215/145) (175/105) (105/85)


teens 6-20-18

CrossFit Warpath – CrossFit Teens

Bench Press (5-5-5-3-3-3)

Hang Clean (10 min)

high hang +low hang

Metcon (Time)

teams of 2

*200 single under buy in

42-30-18

-deadlift

-push ups

*2 rope pulls each after each rd


Wednesday, June 20

CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

2 rounds:

:30 second jumping in place

10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent)

10 plate side lunges (plate held extended in front)

10 jumping squats

5 burpee to plate

Weightlifting

Front Squat (3×3 tempo squats, then work to a single at 85-90%)

temp squats at 60, 65, 70 (as a group)

then, 4 sets to work to a single at 85-90%

Metcon

Metcon (Time)

Teams of 2:

Buy in: 200 Double Unders

42-30-18

Deadlift (225/155)(135/95)

HSPU (Sc: inverted box)

*4 rope climbs after each round

**workout will end with rope climbs

OR

Teams of 3:

Buy in: 300 Double Unders

70-50-30

Deadlift (225/155)(135/95)

HSPU (Sc: inverted box)

*6 rope climbs after each round

**workout will end with rope climbs