WOD 1.27.20

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calories

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calories

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

WOD 1.25.20

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Partner Decending Ladder

10-9-8-7-6-5-4-3-2-1

Alternating Movements

Kettlebell SDLHP

Thrusters

*between each round perform partner med ball toss sit ups

(same # as round you are on)

WOD 1.24.20

Warrior’s Path CrossFit – CrossFit

P1: Metcon (4 Rounds for weight)

At 0:00, 2:00, 4:00, 6:00

100′ DB Single Arm Overhead Waiter’s Carry

(50′ Each Arm)

100′ DB Single Arm Farmer’s Carry

(50 ‘Each Arm)

P2: Metcon (4 Rounds for time)

At 10:00, 14:00, 18:00, 22:00

20/15 Calorie Row

30 Second Plank Hold

10 Pistols

WOD 1.23.20

Warrior’s Path CrossFit – CrossFit

Back Squat (5-5-5-5-5)

Back Squat (to a box)

– Set up a box (or stack of plates) about 3″ below parallel. (For most this will be about 10-12″ high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 5.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

25 Air Squats

15 Lateral Step Ups

10 Back Stepping Lunges
RX = DB Step Ups & Lunges (1×50/35)

Scaled = weight DBA

GPP= Bodyweight

WOD 1.22.20

Warrior’s Path CrossFit – CrossFit

Metcon (No Measure)

Gymnastics Skills

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

3 Strict Pull Ups

Minutes 5-10

5 Strict Ring Dips

5 Pausing Ring Rows

Metcon (Time)

Buy In: Row 1K

12-9-6

Chest to Bar Pull-ups

Handstand Push-ups

6-9-12

Pull-ups

3″ Deficit Push-ups

WOD 1.21.20

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Burpees Over Bar

WOD 1.20.20

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

21*15*9*

Overhead Squats (95/65)

Toes to Bar

*50 WallBalls

WOD 1.18.20

Warrior’s Path CrossFit – CrossFit

Warm-up (No Measure)

STEP 1 – Elbow Rotation w/ racked bar

12 o’clock to 4 o’clock position, drive knees out

STEP 2 – Elbow rotation w/ bar in hands but keep bar at same height

STEP 3 – Starting position w/pvc at hips, move your body down towards PVC – finishing w/ elbows same as step 1 & 2

STEP 4 – Bar at hips, standing up on toes, clean w/ elbows fast and catch in power position

9AM: Metcon (No Measure)

On the 1:30 x 5:

1 Pausing Power Clean*

1 Deadlift

1 Hang Power Clean

1 Power Clean

* Two pauses on the repetition.

– 2 Second Pause at Knee

– Second Pause in Catch
Skill practice for quality of movement and lift. Technique focused.

Light weight only.

GPP: GPP Linda @50% (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift, Body Weight

Bench Press, .50 Body Weight

Clean, .25 Body Weight

Mod: Modified Linda @75% (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift, 1.25 Body Weight

Bench Press, .75 Body Weight

Clean, .5 Body Weight

RX: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

WOD 1.17.20

Warrior’s Path CrossFit – CrossFit

Turkish Get Up (10-8-6-4-2)

Metcon (Time)

4 Rounds:

25 Sit-ups

35 Double Unders

5 Wall Climbs

WOD 1.16.20

Warrior’s Path CrossFit – CrossFit

Back Squat Waves Part 2

Set 1: 4 Reps @72%

Set 2: 3 Reps @78%

Set 3: 2 Reps @84%

3 Minutes Rest

Set 4: 4 Reps @78%

Set 5: 3 Reps @84%

Set 6: 2 Reps @89%

3 Minutes Rest

Set 7: 4 Reps @84%

Set 8: 3 Reps @89%

Set 9: 2 Reps @94%

Percentage of Body Weight Back Squat

AMRAP Unbroken Back Squats (Cap @ 50 Reps)

Metcon (No Measure)

3 Rounds

8 Seated Single Arm Arnold Press (Each Side)

:45 Seconds Ring Plank Support

15 Weighted AbMat Sit-ups