Wednesday, May 30


CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

Bands while coach explains workout

15 burpees,

Then, find a relatively light dumbbell weight, and complete 2 rounds:

5 dumbbell strict press w/ right arm

5 dumbbell strict press w/ left arm

10 dumbbell push press

5 dumbbell push ups

***Coaches demo dumbbell movement

Weightlifting

Strict Press (5×5 working up in weight)

Slow Descent Strict Press.

You will press the bar up at normal speed, then return it to your shoulders with a 4 second descent.

DO NOT GO UP IN WEIGHT IF YOU CANNOT HOLD THE DESCENT FOR THE FULL 4 SECONDS

Push Press (5@50, 5@60, 3@65, 3@70 )

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 Minute AMRAP

100m run

5 bar over burpees

5 Front rack lunges (115/75)(95/65)(65/45)

5 Shoulder to Overhead (115/75)(95/65)(65/45)

5 Sit ups

100m run

10bar over burpees

10Front rack lunges

10 Shoulder to Overhead

10 Sit ups

100m run

15 bar over burpees

15 Front rack lunges

15 Shoulder to Overhead

15 Sit ups

…..

continue with the rep scheme for 20 minutes

*** sit ups are the last movement of each round. score is the number of completed rounds, plus the number of reps into the next round. 1 run=1 rep

Categories: WOD

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