Warlock CrossFit Re-Opening Plan

Month: May 2019

Wednesday May 22, 2019

“Success is not the key to happiness. Happiness is the key to success” – Albert Schweitzer Primer: 2 Rounds: 2 Minute Cal Row | 10 Single Leg Deadlifts | 20 Empty Barbell GM’s | Active Spiderman Strength:4 Rounds odd: 3 Deadlifts (Climbing) even: 20 Shoot Thru’s Conditioning: “Rotation” AMRAP 13 60 Cal Row 50 T2B […]

Tuesday May 21, 2019

“Where the head goes, the body follows. Perception precedes action. Right action follows the right perspective.” – Ryan Holiday Primer: 3 Rounds: 10 Front Rack Lunges (5 per side) | 20M Crab Walk | 3 Wall Walks | 5 Arch Hollow to V-Up Technique: 2 x 3 Pause Front Squats | 3 Jumping Air Squats […]

Monday May 20, 2019

“You can’t do it until you believe you can.” Primer: 3 Rounds: 1 Strict Round of Cindy | 30 Second Samson Stretch | 30 Second Developing Country Squat Skill: 2×3 Tempo Back Squats | 3 Jumping Squats | Ankle Mobility Strength: Back Squat – Heavy Single 2×10 (Increase from last week) Conditioning: “Eight Count” – […]

Sunday Funday May 19, 2019

“You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” – Walt Disney Conditioning 1: Teams of 3 – AMRAP 6 Ascending Ladder of Clean and Jerks / T2B: 10-11-12-13-14 etc Max Cals on the Rower On the start of the […]

Saturday May 18, 2019

“If you’re not where you want to be it’s because of something you are or aren’t doing.” Primer: 3 Rounds: 20 Seconds of each Samson Stretch | Ring Dips | 5 Scap Pull Ups + Strict Pull Ups | Overhead Squats | Jumping Squats | Strength: Front Squat – Heavy Single then 8@60%, 8@65% Conditioning: […]

Hero Friday’s | May 17, 2019

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived […]

Thursday May 16, 2019

“Don’t Rush. Strength is earned by hard work and sweat” – Louie Primer: 2 Rounds 2 Minute Bike | 10 Single Leg Deadlifts | 20 Banded Good Mornings | Active Spiderman Strength: Alternating Efforts x 4 Rounds odd: 5 Deadlifts even: 5 Pendlay Row Conditionings: EMOM x 12 Min 1: Farmers Carry (10 Ft = […]

Wednesday May 15, 2019

“If you accept the obstacle and work with what you’re given, an alternative will present itself.” – Marcus Aurelius Primer: Theraband Protocol 3 Rounds: 30 Seconds of the following: Active Spiderman | Strict Pull Ups | Ring Dips | Overhead Squats | Arch to Hollow to V-Up Technique: 3 x Pause Hang Power Snatch + […]

Tuesday May 14, 2019

“The way to get started is to quit talking and begin doing.” – Walt Disney Primer: Theraband Protocol 3 Round: 20 Second Plate Jumps | 30 Second OHS | 30 Sec of Single Leg Deadlifts | 20M Crab Walk Skill: 2×20 Single Leg Box Step ups BB In Front Rack (10 Per side) | HS […]

Monday May 13, 2019

“There is no space for complacency.” Primer: 3 Rounds: 1 Minute Bike | 30 Second Lunges | 30 Second Developing Country Squat Skill: 2×5 Tempo Squats | 10 Scap Pull Ups | Ankle Mobility Work Strength: Back Squats – Find A Heavy Single 2×10 @ 50 and 55% Conditioning “Route 77”- AMRAP 10 55 Double […]