WOD 10.31.19 “Candy for the Devil”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Buy In: 1 Round of “Candy”

Then 6 Rounds with the Devil

6 Burpees Over Barbell

6 Deadlifts

6 Devil’s Press

Rest 1 Min
1 Round of “Candy” = 20 Pull Ups, 40 Push Ups, 60 Air Squats


WOD 10.30.19 “Clustering Diagram”

Warrior’s Path CrossFit – CrossFit

Wikipedia – “Clustering diagram is a general type of diagram, which represents some kind of cluster. A cluster in general is a group or bunch of several discrete items that are close to each other.”

Metcon (4 Rounds for time)

0-5min

Bike or Row 50/40cals

5-10min

30 Cluster (135/95lbs)

10-15min

Run 800m

15min +

25 Squat Clean (135/95lbs)

CAP 25

WOD 10.26.19 “Split Squat”

Warrior’s Path CrossFit – CrossFit

Split Squat (2-2-2-2-2)

Perform 2reps on one leg and then 2 reps on the other leg
Take a step forward and out, squat width with feet, front shin angle is verticle and back knee makes contact with the ground. Stand to lock out position at top of lunge without stepping back in line.

WOD 10.26.19 “Life Jacket”

Warrior’s Path CrossFit – CrossFit

Metcon (No Measure)

In Teams of 2 or 3

Accum together 200m Prowler Push (not pull)

then

200m Farmers Carry – each

Accum together 2k Row

then

100m Waiters Carry (alt arms) – each

Accum together 2 mile Bike

then

20 Tire Flips – each (I go – you go)
Start at any station.

Team must complete all work before moving to the next station.

Team can only use 1 bike/erg.

20.3

Warrior’s Path CrossFit – CrossFit

RX: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

S: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

MRX: Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

MS: Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

WOD 10.24.19 “Complete Victory”

Warrior’s Path CrossFit – CrossFit

Metcon (6 Rounds for weight)

EMOM 12

Odd Min: 3 Power Snatches

Even Min: 200/150 M Row
Power Snatches are supposed to be heavy. A load you will perform 3 singles with good technique – but can not perform touch ang go.

3,2,1… Thoughts, Actions, Character…GO!

Learning to lift, more specifically Olympic lifting, is not linear. It is made up of plateau after plateau. You may spend a long time – months even, where you make no or very little progress. You may become frustrated. Then all of a sudden, you make a leap forward. You set a new personal record or you finally understand the feel of the movement . Somthing clicks… then you plateau again.

Most people do not learn high level skills quickly. You must trust the process. Practice and train, every day – no matter how you feel, put in the work, make the time. This does not mean every day at a high intensity. Some days it means slow it down, move with little or no weights again and again and again. Create muscle memory. Know where your body is in space and in relationship to the objects you are lifting/moving.

If you were attempting to learn a new instrument, you would not expect to play in the orchestra right away. You first learn to play the notes. Then you might learn some chords and even play a song. Only after you are able to play a song would you entertain playing with the orchestra. The process is not very different, so give it time.

Take it as it comes and trust your Coach. Keep showing up. Don’t allow negative thoughts to de-rail your progress. Understand that frustration is the gap between your actual capability and where you think you should be.

You might not be able to change your ability quickly, however…

“Watch your thougths, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny”

WOD 10.22.19″ Jackie Chan”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

10 Rounds

4 Thrusters (135/95) (Heavy but unbroken)

4 Ring Muscle Ups **
Scaling Options

** Muscle Up Transitions – Feet assisted muscle up + ring dip + 5 sec hold at top

**Jackie Chan Muscle Up – Lying on the floor + Ring Dip + 5 sec hold at top

**Jumping Muscle Up