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Warlock CrossFit Re-Opening Plan

Month: September 2020

Monday September 21, 2020

“Developing absolute strength is a marathon, not a sprint” - LouiePrimer: 8 Minutes for Quality5 Inch Worm to Push Ups | 5 Tempo Air Squats with Pause | 5 Spider mans | 5 Deadlifts + 5 Front Squats + 5 Muscle Cleans + 5 Power Cleans Strength: Front Squats: From the Ground: 6x21 pausing FS (2s in [...]

Sunday September 20, 2020

You can borrow knowledge, but not action. - James ClearPrimer: 3 Rounds:30 Banded Pull Aparts 30s Prisoner Superman Hold AMRAP 7: For Quality5 Tempo Push Ups6 Hollow Hold 4 Count Flutter Kicks7 Strict Pull Ups or Pendlay Row (increase weight) 3 Minute Rest AMRAP: 7 For Quality10 Tempo Good Mornings (increase weight)10 Single Leg Glute Bridges 10 Single Leg Step [...]

Saturday September 19, 2020

Just because a man lacks use of his eyes doesn’t mean he lacks visions - Stevie WonderPrimer: 2 Minute Machine | 2 Minute Pigeon Pose (1 Minute on each side)  then2 Rounds: 5 Inch Worms | 30s Hollow Hold | 10 Pendlay Row | 30s arch Hold | 60s Cal Machine8 Minutes to Build to [...]

Friday September 18, 2020

“Start smart, finish strong”Primer: 2 Rounds: 60s Cossack Squats | 30s Air Squats +Barbell Warm Up: 5 Deadlifts | 5 Muscle Cleans | 5 Front Squats | 5 Strict Press | 5 Thrusters5 Good Mornings | 5 Back SquatsStrength: Back Squats: 12 Reps @ 88% of 10 Rep Max6 Reps @ 96% of 10 Rep Max3 Reps [...]

Thursday September 17, 2020

“The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move” - John WoodenPrimer: 2 Rounds: 30s Burpees | 5 Slow Tempo Push Ups | Big Clean Complex  | 20s Walk Out | 15 Tuck UpsBig Clean Complex: On The Every 5 Minutes x 3High [...]

Wednesday September 16, 2020

“Have a vision not clouded by fear” - Chinese ProverbPrimer:3 Sets: 15 Cal Bike | 15 Glute Bridges | 15 Air Squats3 Sets: 10 Lateral Box Step Ups | 10 Strict Press | 10 High Pulls Performance: 3 Rounds: 90s Bike for Cals | 60s Devil Presses @ 50/35Directly Into3 Rounds: 2 Minute Bike for Cals | [...]

Tuesday September 15, 2020

“Let him who would move the world first move himself.” - SocratesPrimer: 3 Rounds: 200M Jog | 10 Lateral Box Step ups | 10 Deadbugs | 20 Air Squats Seated Straddle Stretch 1-2 Minutes WOD: Odd Object: 5 Giant Sets 10 Double DB Box Step Overs @ 70/50 @ 24/2030 V-Ups or 40 Abmat Sit Ups 100 Ft Farmers Carry [...]

Monday September 14, 2020

Success demands singleness of purpose - Vince Lombardi Primer: 7 Minutes for Quality  5 Inch Worm to Push Ups | 10 Cossack Squats | 10 PVC OHS | 10 PVC Pass Thru’s at bottom of Squats Athletes Choice: Snatch Balances or Clean and Jerk EMOM x 6: 3-3-2-2-1-1 Start at 40-50% - Build Up to 70-75%WOD: Speed DemonPerformance: AMRAP 3: 6 [...]

Sunday September 13, 2020

“Real growth is when you start checking and correcting yourself.”Primer: 3 Rounds:30 Banded Pull Aparts 30s Prisoner Superman Hold AMRAP 7: For Quality5 Tempo Push Ups6 Hollow Hold 4 Count Flutter Kicks7 Strict Pull Ups or Pendlay Row 3 Minute Rest AMRAP: 7 For Quality10 Tempo Good Mornings 10 Single Leg Glute Bridges 10 Single Leg Step ups 3 Minute Rest 4x250M Row [...]

Saturday September 12, 2020

"When something is important enough, you do it even if the odds are not in your favor." - Elon Musk Primer: 3 Rounds:10s Plate Jumps | 30s Box Step Ups  | 20s Muscle Snatches | 20s Barbell Overhead March  8 Minutes to Build to a moderate Hang Power Snatch + Power SnatchWOD: Dead Meat1 Mile Run | [...]