Warlock CrossFit Re-Opening Plan

Month: July 2020

Saturday August 1, 2020

“The future belongs to those who prepare for it today.”Primer: 3 Rounds20s Mountain Climbers | 20s Front Squats | 20s Strict Press and Reach | 10 Pendlay Rows | 15 Push Ups *Round 2: 75/55 | Round 3: 95/65.WOD: “Heartburn” 1 Mile RunDirectly Into 10 Rounds of7 Thrusters @ 75/557 Pull Ups7 BurpeesTime Cap: 25 Minutes *If you’re using [...]

Friday July 31, 2020

“The ability to rebound from defeat comes from an intense focus on long-term goals and aspirations”Primer: 3 Rounds3 Muscle Snatches + 3 SGPP + 3 OHS + 3 Power Snatches 10 Pendlay Rows 20s Air Squats + 20s Push Ups + 20s Sit Ups WOD: “Hot Flash” 5 Rounds For Time:12 Deficit Kipping HSPU 4.5/3’’9 Power Snatches @ [...]

Thursday July 30, 2020

“Numbers don’t lie. Know when to push, and more importantly, when to throttle down.” LouiePrimer: 8 Minutes For Quality3 Turkish Get Ups Per Side30-60s Dead Hang 1-2 Pause Wall Walk or Walk Outs WOD: EMOM x 1645s Work | 15s RestMin 1: Strict Pull Ups Min 2: Cal Row Min 3: Strict HSPU Min 4: Burpee Box Jump Overs *Score - Total [...]

Wednesday July 29, 2020

“Love the pressure”You can’t stay at the top if you aren’t comfortable in high-stress situations. The ability to remain cool under fire is the one trait of elite performers that is most often thought of as inborn. It’s a learnable skill developed through practice. You can learn to love the pressure. The trick is to [...]

Tuesday July 28, 2020

“I bet on you.”Primer: 3 Rounds 7 Press and Reach 10 Single Leg Tempo Box Step Ups (each side)5 Push Press + 5 Push Jerks. Focus on a vertical torso in the dip.Build to a moderate clean and Jerk weight WOD: “Overreaction”15-12-9 Push Press @ 155/105Single Dumbbell Box Step Overs @ 50/35Directly Into15-12-9Push Jerks @ 185/135Box Jump Overs Bulletproof [...]

Monday July 27, 2020

“Talent sets the floor, character sets the ceiling”. -- Bill Belichick.Primer: 3 Rounds: 50s Easy | 40s Moderate | 30s At 2K Pace2 Rounds:20 Good Mornings20 Lunges20 Banded Pull Aparts  40s Walk Outs Mobility: Extended Arm Lizard Pose (2 Minutes per side)Frog Pose (2 minutes) Primer 2: 60s at PR Goal Pace for the workout WOD: 2K Row

Sunday July 26, 2020

“With one eye on the prize, you only have one eye for the journey.”Primer: EMOM x 9: Min 1: 30s Squat Hold Min 2: 30s waiters walk each arm  Min 3: 60s Samson Stretch2 Rounds Empty Barbell: 5 Clean Grip DL’s | 5 Muscle Cleans | 5 Tall Cleans | 5 Front Squats | 5 Push Jerks For Time: 50 T2B40 Strict [...]

Saturday July 25, 2020

“I think everybody should take the attitude that we're working to be a champion, that we want to be a champion in everything that we do. Every choice, every decision, everything that we do every day, we want to be a champion.” -- Nick Saban2 Rounds: 10 Cal Row | 30s Samson Stretch | 10 DL High Pulls [...]

Friday July 24, 2020

“How dare you settle for less when the world has made it so easy for you to be remarkable?” Seth GodinPrimer: 3 Rounds10 Tempo Single Leg Step Ups (Use your plates each side)3 Rounds:10 BB Good Mornings | 10 Push Ups | 10 V-Ups | 10 Air Squats 8-10 Minutes to build to a moderately heavy [...]

Thursday July 23, 2020

“There is no time for ease and comfort. It is time to dare and endure.” WInston ChurchillPrimer: 3 Rounds: 7 Muscle Cleans | 14 Push Ups | 7 Lunges (each side) | 14 Barbell Good MorningsCapacity Builder A: On the 2 x 4 Rounds 60 Second Front Rack Barbell Hold @ 185/125 or Sandbag Hold @ 150/1007 [...]