fbpx


Warlock CrossFit Re-Opening Plan

Month: September 2018

Friday September 21, 2018

“If it’s hard and uncomfortable, lean in.” – Active Life RX A. 1 Clean and Jerk EMOM x 12 + 5-10 lbs from last week B. Team Series – Event 2 – Teams of 2 20 Synchronized Squat Cleans @ 135/95 20 Synchronized Squat Cleans @ 185/125 20 Synchronized Squat Cleans @ 225/155 Time Cap […]

Thursday September 20, 2018

“Avoid food products that make health claims…The healthiest food in the supermarket – the fresh produce – doesn’t boast about its healthfulness.” A. “Playground” 1 Mile Run 21 KB Swings @ 70/53 21 Goblet Squats @70/53 800M Run 15 KB Swings @ 70/53 15 Goblet Squats @70/53 400M RUn 9 KB Swings @ 70/53 9 […]

Wednesday September 19, 2018

“How you get things done is just as important as what you’ve done.” A. Gymnastics Practice – 10 Minutes Muscle Up or Handstand Walk B. 15.3 – AMRAP 14 7 Muscle Ups 50 Wallball @ 20/14 100 Double Unders Performance: 7 Bar Muscle Ups / 50 WB / 100 DU’s Fitness: 7 Bar Muscle Up […]

Tuesday September 18, 2018

“You can’t beat me when I’m playing the game inside of my own head. My inability to hear the cheers, the boos, the accolades and the hate are the foundation of my happiness and success.” A. Find a 20 rep max back squat B. “Unplugged” AMRAP 4 – 12-9-6 Deadlifts @ 245/165 Bar Facing Burpees […]

Monday September 17, 2018

“The greatest adaptation to CrossFit takes place between the ears.” A. EMOM x 10 – Snatch Grip Deadlift + Hang Squat Snatch B. “Horse Power” – AMRAP 15 30 Power Snatches @ 155/105 30 C2B 30 4/3″ Deficit HSPU Performance: 135/95 | C2B | HSPU Fitness: @95/65 | Pull Ups | Push Ups Fitness Light: […]

Sunday September 16, 2018

“Virtuosity – doing the common uncommonly well.” A. 5 x 2 Minute Rounds 10 Thrusters 200M Row Max Thrusters Rest 2 Minutes between rounds RX and Performance 95/65 Fitness @ 75/55 Fitness Light – 7 Thrusters @ 45/35 / 150M Row then max thrusters

Saturday September 15, 2018

“Remember, you’re the result of your choices.” A. Barbara – 5 Rounds for Time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats *Rest 3 minutes between each round. Scaling Options will depend on the athlete and include dropping reps, jumping pull ups, ring rows and modified pull ups. *Bonus 1 Snatch EMOM x 12 […]

Friday September 14, 2018

“The magic you’re looking for is in the work you’re avoiding” A. 1 Clean and Jerk EMOM x 12 @ 75% or + 5-10 lbs from last week. B. Bad Decision – 4 Rounds For Time: 8 Thrusters @ 135/95 10 Hang Power Cleans @ 135/95 12 Lateral Burpees over Bar Performance @ 115/75 Fitness […]

Thursday September 13, 2018

“Orange juice is essentially soda with some vitamins. One 12 -ounce glass contains about the same amount of sugar as a 12-ounce Coke. Definitely not a health food. Eat the orange instead.” – Dr Mark Hyman A. Technique Practice – EMOM x 10 0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts (below knee) 5:00 – […]

Wednesday September 12, 2018

“Intensity gets results.” “Dead Meat” 1 Mile Run, 100 Double Unders, 21 Deadlifts @275/185 800M Run, 100 Double Unders, 15 Deadlifts @ 275/185 400M Run, 100 DOuble Unders, 9 Deadlifts @ 275/185 Performance: DL @ 225/155 Fitness: 200 Single Unders | Deadlifts @ 185/135 Fitness Light: 800/400/200M Run | 100 Single Unders | DL @ […]