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)

wednesday september 2 2018


CrossFit Warpath – CrossFit

Warm-up

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges
after warm up start setting up all equipment needed

Metcon

Metcon (Time)

ALL WODS TEAMS OF 3 (if team of 2 ask coach for apropriate reps)

WOD1 min 0-4

10-8-6-4

-front squats (155/105)(115/75)(75/55)

-KB snatch (70/55)(55/35)(35/25)
each partner does 10 fs each then 10 kb each… (relay)

Metcon (Time)

WOD2 min 6-10

-20Fr lunges (weight same as wod 1)

-20 HSPU (def)(inverted)

-20 pistols (weighted 35/18)(gob squats)

-20 Clean&Jerks (same weight)

Metcon (Time)

WOD 3 min 11-15

*REPEAT WOD2

Metcon (Time)

WOD 4 min 20-25

*SC

-30 ring rows

-20 knee to elbow

-20 banded ring dips

*RX

-30 pull ups

-20 T2B

-20/10 ring dips

*RX+

-30 pull ups

-20 double touch (t2b/c2b)

-5 triple touch (t2b/c2b/bmu)

Metcon (Time)

WOD5 min 27-35

2 stations for each team synchronized except the ropes

-15 single KB/DB OHS (55/35)(35/25)(gob squat)

-2 rope climbs (rope pulls)

-10 s2o (same as WOD1)

-20 burpees

Metcon (Distance)

WOD 6 min 37-42

-50m run relay

Flex092618


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

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 29 minutes

5 Rounds of:

Minute 1: Wall Ball Shots

Minute 2: Reverse crunch

Minute 3: Box step ups

Minute 4: Db snatch

Minute 5: Bike

Minute 6: Rest

Partners switch every :30 seconds

Tuesday September 25 2018


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

Weightlifting

Push Press (10-8-5-5-5)

Push Jerk (5-5-3-3-3)

Metcon

Metcon (Time)

15-12-9-12-15

-box jumps (30/24)(24/20)(20/16)

-push ups (ring)(knee push up)
25 dubs between each rd

(+50)(sc50 singles

Flex092518


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)

5 minute amrap

50 single unders

10 air squats

20 sit ups

Rest 1 minute

5 minute amrap

50 single unders

10 push ups

20 reach ups

Rest 1 minute

5 minute amrap

50 single unders

10 ring rows

20 crunches

Rest 1 minute

5 minute amrap

50 single unders

10 lunges

20 cherry pickers

Rest 1 minute

5 minute amrap

50 single unders

10 single leg deadlifts

20 russian twists

monday september 24 2018


CrossFit Warpath – CrossFit

Warm-up

‘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 (10-8-5-5-5…)(%40-50-60-70-80)

if possible complete another set of 5 after %80

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

-10 burpee bar overs

-15 hang snatch (95/65)(75/55)

-200m run

Mobility

after wod spend 1 min in couch stretch each leg and pigion stretch each leg

cft092418


CrossFit Warpath – CrossFit Teens

clean+2 front squats (15 minute emom)

Push Press + SJ (10 minute emom)

Metcon (AMRAP – Rounds and Reps)

15 minute am rap

10 burpees

15 db snatches

200m row

flex092118


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

Side Plank reach through

Side crunch

Glute bridge

Metcon B

Metcon (AMRAP – Rounds)

15 minute AMRAP

200m

30 crunches

20 air squats

10 push ups

Friday September 21 2018


CrossFit Warpath – CrossFit

Warm-up

Push it (Push It Real Good) warm up (bench) (No Measure)

bands while coach explains workout

200 m run,

then:

2rounds

5 push ups

5 burpees

3 inch worms

1 (20 second) plank

Weightlifting

Metcon

Bench Press (8-5-3-3-1-1…)

Max out

If finished early accessory work for remaining time

Bench Press (8-5-3-3-1-1…)

Max out

If finished early accessory work for remaining time

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

-25 ft db/kb lunge

-12 db/kb cleans

-25 ft db/kb lunge

-12 db/kb box step over
Every weight is rx choose something challenging but doable

Skill Work

Rope climb skill work for remaining time