WOD

Week 1 Day 2

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)


Week 1 Day 1

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)


monday october 1 2018

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


flex092818

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


friday september 28 2018

CrossFit Warpath – CrossFit

Warm-up

Warm-Up C (No Measure)

2 Rounds

200 meter run

*Banded Shoulder Warmup

10 Pass-Throughs with PVC

25 Double Unders/Single Unders

5 HSPU or Pushups

5 Lunges each Leg

20 Second hold in Duck Squat

Weightlifting

Back Squat (8 min EMOM (8 reps %40))

Bench Press (10-8-5-5-5+)(%40-50-60-70-80)

off %90

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

-10 slam balls

-10 slam ball squats

-20 strict press (35/45)(45/65)

-20 sit ups


Thursday September 27 2018

CrossFit Warpath – CrossFit

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

Weightlifting

Clean and Jerk (20 min EMOM %70)

Metcon

Metcon (Time)

3 rd

-10 ring dips (banded)

-25 wall balls(20/14)(14/10)

-400m run (300m)