Warlock CrossFit Re-Opening Plan

Month: October 2017

Thursday October 12, 2017

“Tighter is lighter” A. EMOM x 12 (30 second work / 30 second rest) Min 1: Double Unders / Triple Under Practice Min 2: T2B / Pull Up Practice Min 3: Handstand Practice B. 3 Rounds For Time: 800M Run 25 Deadlifts @ 185/125 *Bonus* 1. Clean Pulls @ 3@90%, 3@95%, 3@100%, 3@105%, 3@95% 2. […]

Wednesday October 11, 2017

“Be like a postage stamp. Stick to a thing till you get there!” A. Technique Primer: Tall Clean – 3 x 3 (light) B. Clean + Jerk – 75% x (3+1), 80% x (2+1), 85% x (2+1), 90% x (1+1) x 3 C. AMRAP 10 6 Power Snatches @ 115/75 9 Boxjumps @ 30/24 12 […]

Tuesday October 10, 2017

“Fitness isn’t always glorious; sometimes it just needs to happen – make it happen.” James Hobart A. Sots Press 5,4,3 (ascending) B. EMOM 12 Min 1: 5 Push Press (ascending) Min 2: 30 Second Weighted Plank Min 3: Recovery Bike C. 4 Rounds Min 1: Thrusters @ 95/65 Min 2: Bar Facing Burpees Min 3: […]

Monday October 9, 2017

*Tomorrow’s schedule has been modified. Please visit Mindbody for the full updated schedule. “It’s not about accomplishing the task. It’s how you accomplish it.” A. Tall Snatch 3×3 Light B. Snatch – 3@75%, 2@80%, 2@85%, 3×1@90% C. For Time: 50 Cal Row 25 T2B 100 OHS @ 45/35 25 T2B 50 Up and Over Box […]

Sunday October 8, 2017

“Those who adapt will conquer” A. EMOM x 12 Min 1: 30 Second ME Strict C2B Min 2: 30 Second Hollow Hold with PVC Min 3: 30 Second Max Effort Cal Bike B. 50-35-20 Overhead Lunges @ 45/25 Ground To Overhead @ 45/25 Burpees on a plate

Saturday October 7, 2017

“Hold yourself accountable to move better.” A. Clean and Jerk – Find a Heavy Single B. “Warpath” – For Time 800M Run, 6 Rounds of “The Chief” 400M Run, 4 Rounds of “The Chief” 200M Run, 2 Rounds of “The Chief” The Chief – 3 Power Cleans @135/95, 6 Push Ups, 9 Air Squats *Bonus* […]

Friday October 6, 2017

Seventy percent of deaths in the United States are attributable to chronic disease. Of the 2.6 million people who died in the US in 2014, about 1.8 million died from chronic disease. the numbers are rising; it is estimated by the CDC that America could have up to 100 million diabetics in 2050. Medicine has […]

Thursday October 5, 2017

“Recovery is key. What are you doing in between sets? What are you doing to recovery faster?” A. Back squat 6×3 Ascending B. 5x500M Row *Score is slowest row Warlock Weightlifting: 1. Technique Primer: Press in Clean – 5, 4, 3 (ascending weights) 2.Power Clean – 75%x3x5 3. Overhead Squat – 75%x2x5 4. Snatch Push […]

Wednesday October 4, 2017

“The more time you put in here, easier life is. It transfers over to everything.” A. Clean + Jerk Dip – 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2 B. Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3 C. 21-18-15-12-9-6-3 Power Clean @ 135/95 Bar Facing Burpees Bonus 1. […]

Tuesday October 3, 2017

you don’t have to go to the gym. You don’t have to pick up the kids. You don’t have to go to work. You get to. A. EMOM 12 Min 1: 5 Push Presses Min 2: 20 Unbroken T2B Min 3: Recovery Bike B. 8 Rounds 200M Run 5 Power Snatches @ 155/105 1:1 Work […]