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Warlock CrossFit Re-Opening Plan

Month: September 2020

Friday September 11, 2020

“Americans never quit” - Douglas MacArthurPrimer: 3 Rounds5 Inch Worm to Push Ups | 10 Cossack Squats | 200M Row | 2 Bear Complexes with empty Barbell8-10 Minutes: Build to a moderately heavy Bear ComplexWOD: Always Remembered: Teams of 2 2001 Meter Row Buy In … Directly into4 Rounds: 9 Synchro KB Swings @ 70/53511 Bear Complexes [...]

Thursday September 10, 2020

“It’s not quad dominant, it’s a hamstring weakness.” - LouiePrimer: 2 Rounds: 200M Run | 5 Slow Tempo Push Ups | 30s Barbell High Hang Squat Cleans | 20s Walk Out | 15 Tuck UpsPart A. Technique: Clean and Jerk On the Minute x 51 Clean Pull + 1 Hang Squat Clean + 1 Front [...]

Wednesday September 9, 2020

“Take the effort to learn from experiences. Learning and wisdom isn’t by chance, it’s by choice.”Primer: 400M Jog then 1 Minute Spiderman on each side | 7 Minute for Quality:Inch Worm to Push Ups | 15s Barbell Death March | 10 Pendlay Rows | 10 Tempo Air Squats Oly Technique Work5 Tall Snatches + 5 Snatch Balances4 [...]

Tuesday September 8, 2020

“Be obsessed with what you care about the most. Your fiercest willpower, pointed in the right direction, is the most powerful thing in the world.”Primer: 2 Minute Easy Machine1 Minute Calf Stretch | 1 Minute Lizard Pose | 3  Rounds: 15 Standing Calf Raises | 15 Good Mornings | 60s Bend Over KB Rows | 5 Strict T2B [...]

Monday September 7, 2020

As much as battles are physical and fought with the hands, it’s won in your mind first. Primer: EMOM x 6Min 1: BikeMin 2: Muscle CleansMin 3: Front Squats Min 4: Strict Press and ReachMin 5: Single Leg Step Ups Min 6: Dead Hang + 10 Scap Pull Ups + 5 Strict Pull UpsOn the Every 90s x [...]

Sunday September 6, 2020

“Do what works for you, not what you like to do.” - Louie SimmonsPrimer: 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 [...]

Saturday September 5, 2020

If failure isn’t an option, neither is success. Be okay with failing and then learn from it. Primer EMOM x 6Min 1: 10 Muscle SnatchesMin 2: 10 SGPPMin 3: 10 Overhead SquatsMin 4: 10 Snatch BalancesMin 5: 10 Sots PressesMin 6: 10 Hang Power Snatches 8-10  Minutes: Build to a moderately heavy squat SnatchMirror, Mirror400M Run | [...]

Friday September 4, 2020

If you fight for your limitations you get to keep them - Jim KwikPrimer: 3-4 Rounds Building in Weight 9 Cal Row | 7 Wallball Thrusters | 5 Weighted Sit Ups |3 Burpee Box Jumps | 3 Power Clean and Push JerksBack Squats: 12 Reps @ 85% of 10 Rep Max6 Reps @ 93% of 10 Rep [...]

Thursday September 3, 2020

“Effort is a choice.”Primer: 2 Rounds: 200M Run | 5 Slow Tempo Push Ups | 30s Barbell High Hang Squat Cleans | 20s Walk Out | 15 Tuck UpsPart A. Technique: Clean and Jerk On the Minute x 51 Clean Pull + 1 Hang Squat Clean + 1 Front Squat6 - 8 Minutes to Build [...]

Wednesday September 2, 2020

“Things will not fit nicely into a box and they will not go as planned. Realize that those are some of your greatest opportunities for growth and learning.” Primer: Rd 1 - 30s Hang | 30s Strict Press | 30s FS | 30s Bike Rd 2- 30s Arch to hollow | 30s Push Press | 30s FS | [...]