Warlock CrossFit Re-Opening Plan

Month: November 2017

Tuesday November 21, 2017

“If you want to get better at something complex you need to work on mastering simplicity.” A. 3 Rounds – 3 Push Presses, 2 Push Presses, 1 Push Press Rest in between Rounds. Ascending in weight. 1 Heavy Single after the 3rd Round B. 15 Minute AMRAP 150 DU’s 50 Wallball 35 Burpees 20 Muscle […]

Monday November 20, 2017

Firebreathers do two things in the workout: 1. Minimize their rest and 2. Go deep into the uncomfortableness and stay there 3 Rounds – 3 Snatches, 2 Snatches, 1 Snatch Rest in between rounds. Ascending in weight. 1 Heavy Single after the 3rd Round For Time: 50 OHS @ 135/95 50 C2B 50 Deadlifts @ […]

Sunday November 19, 2017

“Hardships often prepare ordinary people for an extraordinary destiny.” CS Lewis A. For Quality: 30 Strict Ring Dips 3:00 Bottom of Back Squat Hold 100 Russian KB Swings @ 70/44 300M 1 Arm Overhead Carry (Each Arm) Warlock Weightlifting: Improvement Day

Saturday November 18, 2017

“Health isn’t just what you’re eating. It’s what you thinking and what you’re saying.” A. Find a heavy Snatch B. Find a heavy clean and Jerk C. EMOM x 10 30 Double Unders AMRAP Wallball @ 20/14 Bonus A. 5 Rounds – 15 GHDSU / Max Effort Set of Strict HSPU B. Front Squat – […]

Friday November 17, 2017

“Spend 90% of your time working on improving your worst 10%” A. Back Squat 5×3 B. For Time: 3 Rounds: 20 Front Rack Lunges @ 95/65 16 T2B 8 Power Cleans @ 95/65 2 Rounds 20 Front Rack Lunges @ 95/65 16 Bar Muscle Ups 8 Power Cleans @ 95/65 Warlock Weightlifting: Improvement Day

Thursday November 16, 2017

“Range of motion is an indicator of function. Limited range means limited function. Limited function leads to injury” A. EMOM x 30 Minutes Min 1: 1 Round of Strict Cindy Min 2: 15 KB Swings @ 53/35 Min 3: 15 Cal Bike Min 4: 15 Thrusters @ 75/55 Min 5: 15 Burpees Min 6: 2 […]

Wednesday November 15, 2017

“Eat less from a box and more from the earth.” A. EMOM x 12 Min 1-4 – Split Jerk @70% Min 5-8 – Split Jerk @75% Min 9-12 – Split Jerk @80% B. For Time: 20 Minute Cap 100 Dumbbell Snatches @ 50/35 80 Cal Row / Bike 60 T2B 40 Muscle Ups Bonus: 1. […]

Tuesday November 14, 2017

“Great things never came from comfort zones.” A. EMOM x12 Min 1-4 1 Clean @ 70% Min 5-8 1 Clean @ 75% Min 9-12 1 Clean @ 80% B. AMRAP 4 20 Cal Bike 20 Deadlifts @ 225/155 AMRAP Burpee Box Jumps @ 24/20 AMRAP 4 25 Cal Bike 15 Deadlifts @ 275/185 AMRAP Burpee […]

Monday November 13, 2017

Eat Clean. Train Hard. Sleep Deep Click here to register for the Lift Off. We will be throwing down Friday Night Lights style on December 1st starting at 5:30pm. A. EMOM x 12 Min 1-4 – 1 Snatch @ 70% Min 5-8 – 1 Snatch @ 75% Min 9-12 – 1 Snatch @ 80% B. […]

Sunday November 12, 2017

“When creating and implementing progressions, drills or scaling. Understand that whatever you involve in this development, you will subsequently have to “un-evolve” at some point. Meaning; when teaching a banded pull up the standards are achieved. But a reliance on that external object is learned and developed. Continued development will then require a progression to […]