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Warlock CrossFit Re-Opening Plan

Month: August 2021

Thursday August 12, 2021

“It hurts now, but one day it will be your warm up.” -Anonymous PRIMER:  2 Rounds: 30s Bike 30s Sit Ups 30s Samson Stretch 30s Burpee + Air Squat 30s Inch Worm MOBILITY: Child’s Pose Straddle WARMUP: 5x 5 Double DB Squats Into 10-20 ft HS Walk(climb in weight) practice stimulus for the workout WOD: WVG E1160/52 Cal Assault Bike 42 DB Sit Ups @35/20 42 Double DB Squats @35/2080 [...]

Wednesday August 11, 2021

“Don’t dream of winning. Train for it!” -Mo Farah PRIMER: 2 Rounds1 Min Jumping Jacks10 PVC Pass Thrus10 Slow reverse grip shoulder presses with PVC 10 Single Leg Good Mornings 30s Arch Hold On FloorSPECIFIC WARMUP: Alternating Efforts 7 Deadlifts  - 2s Pause at Knees (light)2 x 10 Ft High Hip Bear Crawl + 3-5 Piked HSPU with feet on [...]

Tuesday August 10, 2021

"Friends that sweat together, stay together." -Anonymous PRIMER: EMOM x 12  Min 1: 200M Run Min 2: Box Step Ups Min 3: Burpees Min 4: KB Swings PRACTICE ROUND:2 Slow Rounds of 5 Cal Bike 5 BBJO Rest 1 Sprint Round of 10/8 Cal Bike 10 BBJO Rest 1 Paced Round10/8 Cal Bike 10 BBJOWOD: WVG E9AMRAP 710/8 Cal Bike10 Burpee Box Jump Overs @ 24/20 (box [...]

Monday August 9, 2021

“Get fit for life. Not just for summer.” -Anonymous WOD: WVG E8: 15 BMU | 30/24 Cal Row | 100 Double Unders (on Turf) 12 BMU | 30/24 Cal Row | 100 Double Unders 9 BMU | 30/24 Cal Row | 100 DU 

Sunday August 8, 2021

"Realize that being competitive and being a winner are two different things." 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: 25 Sit UpsMin 5: 45 second Plank This is a 50 Minute EMOM. Pick [...]

Saturday August 7, 2021

“Champions don’t show up to get everything they want; they show up to give everything they have.” -Anonymous 3 Different Classes = 3 Different WODs8 AM: PRIMER: EMOM x 8 Min 1: 40s Cal bikeMin 2: 3 Muscle Snatches + 3 Pwr STRENGTH: 2 TnG Snatches EMOM x 5 9 am: PRIMER: EMOM x 8: Min 1: 40s Cal Bike or Row Min [...]

Friday August 6, 2021

“It’s hard to beat a person who never gives up.” -Babe Ruth PRIMER: EMOM x 8Odd: burpees Even: 3 Deadlifts + 3 Muscle Cleans + 3 Front squats MOBILITY: Pause OHSLizard Stretch Couch Stretch  STRENGTH: EMOM x 5 100M Run + 1 Pwr Clean WVG E4 WOD: 5 Rounds For Time 200M Run | 1 CleanM |165 | 185 | 195 | 205 | [...]

Thursday August 5, 2021

“Speak to your body in a loving way. It’s the only one you’ve got, it’s your home, and it deserves your respect." -Iskra Lawrence PRIMER: 3 Minute Row 4 Rounds20s Hang 1-2 Wall Walks 5 Thrusters (empty barbell) STRENGTH: Thrusters EMOM x 5-4-3-2-1 Climbing In Weight Let’s prep the body so it’s handled something heavier so 90 lbs feels really light. WVG [...]

Wednesday August 4, 2021

“Only he who can see the invisible can do the impossible.” -Frank L. Gaines PRIMER: 4 Minute Row -Increase pacing each minute 2 Rounds: 60s Jump Rope 10 KBS Single Arm (Each side)10 Frankensteins10 Deadbugs5 Broad Jumps STRENGTH: 3x3 Tempo Deadlifts (climbing)On The Every 2 Minutes x 3 Sets 3 Deadlifts (climbing) GYM WOD: 5 Rep Max Deadlift Time Cap 15 Minutes*The [...]

Tuesday August 3, 2021

“Don’t limit your challenges. Challenge your limits.” -AnonymousCongratulations to CJ for an outstanding week representing Warlock CrossFit at the 2021 NoBull CrossFit Games. CJ managed to have 4 - Top 10 workouts and finished 12th in the World in the 50-54 Age Group! This competition has been two years of training, dedication, focus and much [...]