WOD 8.21.19 “Stamina Squats”

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

Alternating On the Minute x 12

(6 Rounds)

Minute 1 – 2 Front Squat

Minute 2 – 4 Back Squats
RX = @ 70 – 75%

Scaled = @ 55 – 65%

GPP = 50 – 55%

Using last weeks heavy set of 2 front squats load

Metcon (Time)

3 Rounds:

400 Meter Run

12 Front Squats (95/65)

21 Back Squats

WOD 8.20.19 “Blockbuster”

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Assault Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

WOD 8.16.19 “Mary”

Warrior’s Path CrossFit – CrossFit

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

WOD 8.15.19 “Optimum Prime”

Warrior’s Path CrossFit – CrossFit

Deadlift

Find a heavy set of 5 reps in

15 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

Wallballs (20/14)

EMOM

5 Deadlifts (225/155)

WOD 8.14.19 “Gymnasty”

Warrior’s Path CrossFit – CrossFit

Gymnastics

Power Monkey Fitness Training Camp – Press Handstand Session Part 1

(OBJECTIVE – Compress)

3×10 Leg Lifts – Pike

3×10 Leg Lifts – Straddle

(OBJECTIVE – Stacked body)

10 Standing Straddle Drag ( jump if needed) – Forward

10 Standing Straddle – backwards

(OBJECTIVE – Movement Pattern)

10 Jump Touch Feet – keeping hollow body **NO ARCHING**

Gymnastics

The Gymnastics Course – Kipping Pull Ups

(OBJECTIVE – Hollow Body) **NOT A HIP POP**

3 x 8-10 Arch Hollow Swings – Active Shoulders

3 x 8-10 Big Arch Swings – Same position – pull w/ lats

(OBJECTIVE – Controlled descent) – shoulders stay active

3 x 8-10 Hollow at top – body hollow – feet slightly in front

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Pull Ups

10′ Handstand Walk

WOD 8.13.19

Warrior’s Path CrossFit – CrossFit

Front Squat

Find a Heavy Set of 2 Front Squats

Back Squat

Find a Heavy Set of 2 Back Squats

WOD 8.12.19 “Rocket Power”

Warrior’s Path CrossFit – CrossFit

Snatch Technique

EMOM 5

3 Position Muscle Snatch

3 Overhead Squats

Snatch Technique Complex

EMOM 7

Power Snatch

Overhead Squat

Squat Snatch

Metcon (Time)

21 Burpees

21 Power Snatches

15 Burpees

15 Overhead Squats

9 Burpees

9 Squat Snatches
Do not exceed 115/85

WOD 8.10.19 “Cool Whip”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

3 Rounds

21/15 Cal Row

75 Double Unders

Directly into…

3 Rounds

20 DB Snatches (50/35)

12 Lateral DB Burpees