Warlock CrossFit Re-Opening Plan

Month: August 2021

Wednesday September 1, 2021

“Crossfit is a mix of cardio, strength training, and incessantly talking about CrossFit.” -Anonymous PRIMER: 3 Rounds: 5 Empty Barbell DL5 Muscle Cleans 5 Press and Reach5 Front Squats20s Dead Hang 20s Shoulder Taps 20s Sit Ups MOBILITY: Lizard PoseTwisted Cross STRENGTH:Deadlifts  5x3 @ 70-80%16 Single Leg V-Ups after each setWOD: 5 Strict Pull Ups + 5 Box Jump10 Strict Pull Ups + [...]

Tuesday August 31, 2021

“I think beauty and toughness is about confidence in who you are, however you want to be. I think that always shines through.” -Katrin Davidsdottir PRIMER: 3x 6 Pause Squats - Heels On Plate 8 Push Ups On Plate 10 Step Back Overhead Lunges w Plate 12 Leg Swings (front to back and side to side)MOBILITY: Btw sets 5-10 Ankle [...]

Monday August 30, 2021

“Change your thoughts and you change your world.” -Anonymous  PRIMER: 3x 10 Lunges 12 Shoulder Taps 14s Hold Over the Bar 3 xMuscle Snatch + Overhead Squat + Snatch Balance + Hang Squat SnatchMOBILITY: In between barbell warm upExtended Arm Lizard Pose Saddle Stretch STRENGTH: Power Snatch 5x3 Touch and GoOn The Every 90s WOD: AMRAP 1812 TnG Power Snatches +10 BFB + [...]

Sunday August 29, 2021

“The only thing that will make you happy is being happy with who you are.” -Goldie Hawn WOD:  Sled Dog EMOM x 30Min 1: 200M RunMin 2: 20 KB SwingsMin 3: 20 Wallball Min 4: 15/12 Cal RowMin 5: 20 GHDSU or V-Ups Min 6: 2 Rope Climbs or 5-10 Strict Pull Ups 

Saturday August 28, 2021

“Spread your wings and blossom.” -Daniel Pavlik PRIMER: Synchro Everything - 3 Rounds12 Lunges6 DB DL 6 DB DL High Pull6 DB DL Snatch12 Sit Ups 12 Push Ups MOBILITY: Saddle LizardSTRENGTH: Max wattage on the Bike Each Teammate will have 3 Attempts to get the wattage up as high as they can on the bike. Combined Wattage of the highest [...]

Friday August 27, 2021

“The less you fear, the more power you will have.” -Curtis Jackson PRIMER: 3x 1 Minute Easy Row 5 Hang Squat Cleans 5 Push Press 5 Thrusters MOBILITY: Active Samson Active SpidermanSTRENGTH: Squats: Based off of 5RM Back SquatSet 1:8 BS @ 70%5 FS @ 66%Set 2: 8 BS @ 75%5 FS @ 68%Set 3: 8 BS @ 80%5 FS @ 70%WOD:   21-15-9 Front Squats [...]

Thursday August 26, 2021

“Grow through what you go through.” -Anonymous PRIMER: 3 Rounds: 200M Run7 Hang Power Cleans 5 Walk Outs | 3 Wall Walks | 25 Ft HS Walk or 2 Wall Walks MOBILITY: Childs Pose | Downward Dog STRENGTH: EMOM x 65-5-4-4-3-3 Hang Power Cleans (climbing in weight)WOD:  OTE 4 Minutes x 550 Double Unders5 Wall Walks 10 Hang Power Cleans @ 185/125 Modifications: Double [...]

Wednesday August 25, 2021

“You may not be there yet, but you’re closer than you were yesterday.” -Anonymous PRIMER: 3 Rounds: 5 Empty Barbell DL5 Muscle Cleans 5 Press and Reach5 Front Squats20s Dead Hang 20s Shoulder Taps 20s Sit Ups MOBILITY: Lizard PoseTwisted Cross STRENGTH:Deadlifts  5x3 @ 70-80%16 Single Leg V-Ups after each setWOD: For Time 60 Strict C2B  *Every Break - 5 HSPU or 5 WallballTime [...]

Tuesday August 24, 2021

“Turn your pain into power.” -Anonymous PRIMER: AMRAP 5 5 Strict Pull Ups 10 Push Ups 15 Lunges 12 Seconds of hard pulls on the rower. SQUAT ACTIVATION: 2 x10 Leg Swings front to back10 Leg Swings Side to sideSquatting Ankle Rocks5 Back Squats STRENGTH: Back Squat / Front Squat% is Based off 5 RM Back SquatSet 1: 10 BS @ 60%5 FS @ [...]

Monday August 23, 2021

“Don’t count the days. Make the days count.” -Muhammad Ali PRIMER: 3x9  Air Squats 7 Push Ups  5 Pull Ups or 10-15s hold above bar or 5 KBS5 x Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat SnatchMOBILITY: in between barbell warm upExtended Arm Lizard Pose Saddle Stretch STRENGTH: Power Snatch 5x3 Touch and GoOn The Every [...]