Warlock CrossFit Re-Opening Plan

Month: April 2017

Friday April 21, 2017

“As you listen to that voice in your head, that voice becomes your best or worst coach. nobody will coach you more than that voice. If that voice was projected over the loud speaker, would you be proud of what you were saying aloud.” A. 10 x 1 Front Squat @ 85% every 90 Seconds […]

Thursday April 20, 2017

“Every battle is won before it is fought” – Sun Tzu *Festivus Peeps* – Today is your rest today. Use today to mentally prepare. Think about the weights you will hit for your cleans. How you will attack workout 2 and 3. Think about your warm up, recovery post WOD and food in between workouts. […]

Wednesday April 19, 2017

“Your body won’t go where your mind doesn’t push it.” A. 5 x 2 Push Jerk + Split Jerk – @70-80% B. 3 Rounds 400m Run 21 Pullups 12 DB Snatch @ 50/35 *Bonus* 18 minute EMOM odd: 15/12 Cal Row Even: 12 HSPU Warlock Weightlifting: Technique Primer: Muscle Clean + Tall Clean – 3 […]

Tuesday April 18, 2017

“Success is never owned, it’s rented. And rent is due every day.” A. Pause Back Squat – 1×3@60%, 1×3@65%x3, 3×3@70% B. EMOM Min 1-5 :30 Second ME Calorie Row / Bike EMOM Min 6-10 :30 Second ME KB Swings @ 70/53 EMOM Min 11-15 :30 Second ME Burpee Boxjump @ 24/20 *Score is total number […]

Monday April 17, 2017

“People who try to get better usually do” A. 5 x Clean Pull + 2 Cleans + Split Jerk @70-80% B. 10 Minute Running Clock: 30 S2OH @ 155/105 *15 Sit Ups every time you break AMRAP with Remaining Time: 3 T2B, 3 Cleans @ 155/105 6 T2B, 6 Cleans 9 T2B, 9 Cleans 12,12,15,15,18,18 etc […]

Sunday April 16, 2017

“Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.” For Time: 5 Rounds of 7 Pull Ups, 14 Push Ups, 21 Air Squats 2 Minute rest 5 Rounds of 7 Clean and Jerks @ 115/75, 10 Burpees 2 Minute […]

Saturday April 15, 2017

“It’s rarely about making one big monumental decision, but instead about making dozens of little choices everyday.” Teams of 2: 1 Mile Run (both run) 50 OHS @135/95 100 T2B 300 Double Unders 100 HSPU 50 Sumo Deadlifts High pulls @ 135/95 1 Mile Run (both run) *40 Minute Cap Warlock Weightlifting: 1. Snatch Pull […]

Friday April 14, 2017

“I like lines, for the purpose of crossing them.” – Mike Bledsoe A. Snatch Pull + Snatch + OHS 0:00 – 65% 1:30 – 70% 3:00 – 75% 5:00 – 80% 7:00 – 85% 9:00 – 85%+ 11:00 – 85%+ For Time: (17 Minute Cap) 55 Burpees 34 OHS @ 95/65 21 Muscle Ups Warlock […]

Thursday April 13, 2017

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction” – Greg Glassman A. 30 Minute EMOM Min 1: 20 Wallball @20/14 Min 2: 15 Boxjumps @ 24/20 Min 3: 15 Burpees Min 4: 15 GHD Sit Ups Min 5: 1 Rope Climb […]

Wednesday April 12, 2017

“Why is it that strength training is commonly recognized as a discipline across several training modalities yet there is no equivalent metabolic conditioning recognized across multiple training modalities?” – Coach Glassman A. Push Press + Push Jerk + Split Jerk Every 2 Minutes 60%, 65%, 2×70%, 75% 2@75%+ B. 15 Minute AMRAP 55 double-unders 15 […]