Workout of the Day

Saturday April 21, 2018

“The number one predictor of success is grit. The ability to persevere, overcome and move forward in spite of challenges, failures and obstacles.” – Jon Gordon

Good luck to all of our athletes competing this weekend! Anita and Vicky at Festivus, CJ and Cristy in the masters online qualifier, Sam at her weightlifting meet, Dave at his Spartan Race and everyone running the Arlington Education Foundation 5K.

A. Half Murph
800M Run
10 Rounds of Cindy (5 Pull Ups / 10 Push Ups / 15 Air Squats)
800M Run

Wear a 20 lb vest if you have one.

Bonus
1. Snatch – 3@70%, 2@75%, 2@80%, 1 @85%, 3@88%, 2@83%
2. Clean & Jerk – 3@70%, 2@75%, 2@80%, 1 @85%, 3@88%, 2@83%
3. Front Squats – 5@70%, 4@75%, 3@80%, 3@85%

Warlock Weightlifting:
A. Back Squat – test max
B. Snatch – heavy single
C. Clean & Jerk – heavy single
Don’t expect snatch and clean & jerk PRs today. Do what you can, and if you don’t break 80%, throw in a few more singles between 70-80%.

Friday April 20, 2018

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” Greg Glassman

Join us today Friday, April 20 at 5:30 pm to say congratulations, thank you and enjoy a casual beer with Greg on his last day with us. Greg has been a pioneer of CrossFit in the Hudson Valley from coaching at “The Barn”, owning Poughkeepsie CrossFit and working with us at Warlock CrossFit. While we’re excited for Greg and his new career opportunity, he will be greatly missed at Warlock. Greg thank you for all that you’ve done to help create awareness, fitness, passion, and so many more intangibles for CrossFit in the Hudson River Valley. Good luck and crush it! Hope you all can join us.

A. Snatch – Find a heavy single

B. Air Force:
20 Thrusters @ 95/65
20 Sumo Deadlifts high pulls @ 95/65
20 Push Jerks @ 95/65
20 OHS @ 95/65
20 Front Squats @ 95/65

*4 Burpees EMOM until complete.
*15 Minute Cap

Performance: 4 Burpees EMOM @ 95/65
Fitness: 4 Burpees EMOM @ 75/55
Fitness Light: 3 Burpees EMOM @ 65/45

Festivus:
A. Snatch: Speed work 1 EMOM x 10 @ 50-60%

B. EMOM x 9
Min 1: 8 Burpees
Min 2: 5 Ring Rows | 10 Air Squats | 15 Sit Ups
Min 3: 10 Cal Row

Bonus:
1. Bench Press 5×3 (Across)
2.Accumulate 3 Minutes holding the sandbag then carry an empty yoke 200M

Warlock Weightlifting: Rest Day

Thursday April 19, 2018

“Think like a bumblebee, train like a race horse.”

A. EMOM x 12
odd: :35 Second HS Hold
even: 50Ft DB Walking Lunges

B. AMRAP 10
10 DB Squat Snatches @ 50/35
30 Double Unders

Performance 50/35
Fitness 35/20
Fitness Light 20/10

Hang Clean – 2×3@70%, 3×3@75%
Clean DL on Plates – 5@80,85 &90%

Warlock Weightlifting:
Hang Power Snatch -5×1 @60%
Hang Power Clean & Power Jerk – 5×1@60%
Box Jump – 3 x 3
3 Rounds: 15 KBS @ 53 | 10 1-arm Seated KB press/arm @ 35 or 26

Wednesday, April 18, 2018

You’ve got to do it with everything you got. Anything else is a guaranteed failure.

A. 21-15-9
Power Clean and Jerk @185/135
Wallball @20/14
C2B

Performance: C&J @ 145/100 | C2B
Fitness: C&J @ 115/75 | Pull Ups
Fitness Light: C&J @ 95/65 Jumping Ring Pull Ups

Bonus –
A. Pause Back Squat 3×5@65%
B. 2 Snatch Push Press + 5 OHS – 5 Sets @ 70%

Warlock Weightlifting:
A. Snatch – 5×1@ 60%
B. Clean & Jerk – 5×1@60%
C. Back Squat – 3×2@40% (focus on acceleration up)
D. Squat jump – 3 x 3

Tuesday, April 17, 2018

“When you have confidence, you can have a lot of fun. When you have fun, you can do amazing things.” Joe Namath

We’re a sponsor at the Arlington Education Foundation 5K Run this Saturday, April 21, 2018. Hopefully you can come out and join us for a great cause! Click Here to Register

A. Back squat – 10@65%, 8@70%, 6@75%, 4@80% , 10 @ 70%

B. EMOM x 12
Odd: 20/16 Cal Row
Even: Max Effort Burpees in 30 Seconds

Performance: 15/12 Cal Row
Fitness: 12/10 Cal Row
Fitness Light 10/8 Cal Row

Score is total burpees in the 30 Seconds.

*Bonus
A. 15 Minute Assault Bike: Every 3 Minutes 15 GHDSU (3,6,9,12,15)

Warlock Weightlifting:
A. Power Snatch – 4×1@ 60%, 3×1@70%
Power Clean & Power Jerk – 4×1@60%, 3×1@70%
Squat jump – 3 x 3
3 Rounds: 10 DB row/arm |10 1-arm DB bench press/arm

Monday April 16, 2018

“Goals are like destinations, without one you can drive around a whole bunch, but you never quite arrive.”

A. Hang Snatch – 2×3@70%, 3×3@75%

B. AMRAP 20
4 Squat Snatches @ 165/115
12 T2B
200M Run

Bonus:
1. Snatch DL on plates – 5 @ 80,85 & 90%
2. Push Press 5@70%, 2×5@75%
3. 3 Rounds – 25 Weighted Back Ext / 25 Second L Sit

Warlock Weightlifting: This will be a very light and easy week in preparation for max back squat testing on Saturday.

A. Snatch – 5×2@ 60-65%
B. Clean & Jerk – 5×1 @60-65%
C. Back squat – 3×2@ 50% (focus on acceleration up)

Sunday April 15, 2018

Focus.

A. Teams of 2 – 3 Rounds
50 Double Russian KB Swings @ 53/35
25 Synchronized Burpees
50 Cal Bike / Row

B. Cash Out – 3 Minute Front Leaning Rest

Warlock Weightlifting: Rest Day

Saturday April 14, 2018

“Being criticized is the price of admission for change”

A. Front Squat – 5@70%, 4@75%, 2×3@80%

B. AMRAP 4
600M Run – AMRAP: 10 Power Snatches 95/65 | 10 T2B

AMRAP 4
400M Run – AMRAP: 8 Front Squats @ 115/75 | 10 T2B

AMRAP 4
200M Run – AMRAP: 6 Power Cleans @ 135/95 | 10 T2B

Rest 4 Minutes between rounds

Fitness / Fitness Light – Front Squats @ 75/55 | 95/65 | 115/75 | Knee’s to Elbows

Bonus –
Snatch 3@70%, 2@75%, 2@80%, 3×1@85%, 2@80%
Clean & Jerk – 3@70%, 2@75%, 2@80%, 2@85%, 2@80%x2

Warlock Weightlifting:
A. Snatch – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
B. Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
C. Back Squat – 8×3@88% x 3 x 8 (up wt on last set if you feel good)
D. Snatch High-Pull – 75% (of snatch) x 3 x 3

Friday April 13, 2018

If you’re going to work harder, make sure you’re working smarter too.

A. 12 Minutes to Build to a heavy set of 5 DL

B. For Time:
50 Burpee Box Jump Overs @ 24/20
50 DL @ 80% of your heavy set of 5
50 Strict HSPU

Performance: 50 BBJO @ 24/20 | 50 DL @ 70% of your heavy 5 | 50 HSPU

Fitness & Fitness Light: 50 BBJO @ 20 | 50 DL @ 60% of your heavy 5 | 50 DB Push Press @ 35/20

Bonus –
1. 50 Strict C2B for Time. Every time you break 10 GHDSU
2. Accumulate 3 Minutes holding the 150/100lb sandbag.

Warlock Weightlifting: Rest Day

Thursday April 12, 2018

“Do or do not. There is no try.” – Yoda

A. EMOM x 17
min 1: Burpees
Min 2: DB Snatch @ 50/35
Min 3: Boxjumps @ 20″
Min 4: DB Hang Clean and Jerk @ 50/35
Min 5: Cal Bike
Min 6: Rest

Score is total reps

Warlock Weightlifting:
Power Snatch – 65% x 3, 2×3@70%, 75% x 3
Power Clean – 65% x 3, 2×3@70%, 75% x 3
Power Jerk – 65% x 3, 2×3@70%, 75% x 3
Snatch High-Pull – 3×5@75% (of snatch)
4 Rounds of (2-4-6 rep) ladders (60 total reps): Chin-up, Dips

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