Warlock CrossFit Re-Opening Plan

Month: August 2021

Sunday August 22, 2021

“Taking care of yourself if the best selfish thing you can do.” -Anonymous WOD:  Ken Griffy Jr10 Rounds 300M Row15 DB Bench Press or Floor Press @ 50/35

Saturday August 21, 2021

“No rest is worth anything except the rest that is earned.” -Anonymous PrimerSynchro 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 [...]

Friday August 20, 2021

“In the middle of every difficulty lies opportunity.” -Anonymous PRIMER: 3x 1 Minute Easy Row 5 Hang Squat Cleans 5 Push Press 5 Thrusters MOBILITY: Active Samson Active SpidermanSTRENGTH: Front Squats from the ground 2 EMOM x 5 (Climbing in weight) WOD:  Blaster 21 Unbroken Thrusters | 15 Cal Row18 Unbroken Thrusters | 15 Cal Row 15 Unbroken Thrusters | 15 Cal Row12 Unbroken Thrusters | [...]

Thursday August 19, 2021

“Success isn’t owned. It’s leased. And rent is due everyday.” -J.J. Watt 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 65-5-3-3-1-1 Hang Power Cleans (climbing in weight)WOD:  OTE 4 Minutes x 5400M Run 10 Hang Power Cleans [...]

Wednesday August 18, 2021

“Talk to yourself like you would talk to someone you love.” -Brene Brown 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 15 DL @ 275/175 | 30 Pull Ups | [...]

Tuesday August 17, 2021

“Push harder than yesterday if you want a different tomorrow.” -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: Building In 5 Sets to a 5 RM BS10-15 Tempo Box Step Ups 3 [...]

Monday August 16, 2021

"Passion first and everything will fall into place." -Holly Holm Primer:3x 9  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: Extended Arm Lizard Pose Saddle StretchStrength: Power SnatchBuilding to a moderately heavy doubleWOD: 10 [...]

Sunday August 15, 2021

“Practice like you have never won. Race like you have never lost.” -Allyson Felix PRIMER: 3 Rounds: 200M Run 10 Inch Worms 10 Deadbugs 10 Cossack SquatsMOBILITY: Pigeon Pose Twist Cross WOD: Cardio FlushEMOM x 50Min 1: 12/10 Cal BikeMin 2: 20 Wallball @ 20/14Min 3: 15/12 Cal Row Min 4: 20 Tuck UpsMin 5: 35 Hollow HoldDB Version: EMOM x 50Min 1: 12/10 [...]

Saturday August 14, 2021

“Your body loves you. Your body works hard to keep you alive.” -Lisa Consiglio Ryan PRIMER: 8 am: 2 Rounds Alternating Efforts  Effort 1: 2 Minute Row Effort 2 : 45s Samson Stretch30s KB Swings 15s Walking Lunges Practice Rounds 2 x 200M Row | 5-7 C2B | 25 Ft Left | 25 Ft Right | 25 Ft OH9 am: EMOM x [...]

Friday August 13, 2021

“I come to practice everyday with the mindset that I am there to get better.” -Caleb Dressel PRIMER: 3 Rounds 20s Dead Hang6 Squats on a plate plus 3 second Hold at end range Samson Stretch Inch Worms MOBILITY: 3 Minutes alternating as needed or wantedWarrior Squat with DB Wall Walk with Hold STRENGTH:6 x 3 DB OHS +Double Under PracticeWOD: WVG [...]