WOD 2.28.19

Warrior’s Path CrossFit – CrossFit

Snatch Grip Deadlift (3-3-3-3-3)

Snatch grip Deadlift

3-3-3-3-3

Metcon (No Measure)

20 Min EMOM

(30 sec work/30 sec rest)

Alternate between A/B

A) Handstand / walking practice

Walking lateral on hands (scale to around the world w/ feet on box)

B) Strict Toes to Bar

(scale to hanging leg raises – as high as possible keeping legs as straight as possible) OR

Non- hanging scale to straight leg V – ups

WOD 2.27.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

9 thrusters

1,000-m row

15 thrusters

1,000-m row

21 thrusters
RX 65/45

Scaled DBA

WOD 2.26.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

3 rounds for time of:

15 inverted burpees (supine to handstand)

100 Double Unders

15 burpees

WOD 2.25.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

21-15-9

Dumbbell clean and jerks

Pull-ups

Weighted sit-ups

WOD 2.23.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

3 Rounds In Teams of 3:

15 Lateral Burpee Over

Plate (10″)

20 1 Arm OH Squat

25 Box Jump (24/20)

30 KBS (53/35)

*Everyone feeds in to the lateral burpees one after the other

*No one can move to the next station until everyone is done with the movement they are performing

WOD 2.21.19

Warrior’s Path CrossFit – CrossFit

Deadlift (5-3-3-1-1-1)

Deadlift 5-3-3-1-1-1 reps
5@ 50%

3@ 60% – 70%

3@ 65% – 75%

1@ 80% – 85%

1@ 85% – 90%

1@ 90% – 95%


Handstands, hand walking and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming ‘CrossFit.’ —Greg Glassman, from “Handstands,” 2004

Gymnastics

6 Rounds of 10 sec hold 10 sec rest

Body Tightener Position, Set Up & Practice

1. Lying on the ground pressing into a box

2. Fingers Forward, gaze btwn. middle fingers

3. Arm pits pushing towards the floor

4. Pelvis tuck

5. Lower half, feet together with toes pointed

With Remaining Time;

Practice Box Handstand Hold Or Against The Wall

1. Hands shoulder width apart

2. Stacked body position

3. Elbows locked

4. Head neutral

5. Pressing into fingers to create transfer on body weight

WOD 2.20.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 12

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

etc….

ladder continues for 12 minutes

WOD 2.19.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1 squat snatch

3 clean and jerks

30 double-unders
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

WOD 2.18.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 thrusters

7 hang power cleans

10 sumo deadlift high pulls

RX 95/65

Scaled 65/55

GPP (DBA)
Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout.