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