Warlock CrossFit Re-Opening Plan

Month: September 2021

Friday October 1, 2021

"Don't let something knock you off course before you reach your destination. Trust the work, always trust the work." - Soman Chainani Dynamic Warm Up: 12 MinutesSet 110 Alternating Hamstring Scoop Stretch 50-ft. Walk on heels only10 Alternating Samson Stretch50-ft. Walk on toes onlySet 2100m Jog10 Leg Swings (across body) / Leg 100m Backwards Jog10 Leg [...]

Thursday September 30, 2021

"Life shrinks or expands in proportion to one's courage." - Anais Nin Warm Up: 4 Rounds20 Seconds Squat Therapy (using wall)10 Seconds Rest20 Seconds Reach, Roll, and Lift Drill (using wall or floor) 10 Seconds RestThruster Loading Up:7 Minutes3 Thrusters (add 10-45# to each side)3 Thrusters (add 10-25# to each side)2 Thrusters (add 10-25# to each side)2 Thrusters [...]

Wednesday September 29, 2021

"What would you do if you weren't afraid?" - Jesse Williams Partner Warm Up: 12 Minutes Set 1100m Jog + 5 Up-Downs KB Hold at SideSet 2100m Jog + 5 Up-Downs KB Hold at ChestSet 3100m Jog + 5 Up-Downs KB Hold OverheadSet 410 Up-DownsKB Goblet Squat HoldSkill Work:8 Minutes of KB Swings / Workout PrepWOD:AMRAP [...]

Tuesday September 28, 2021

"Integrity is the only path where you will never get lost." - Mike Maples Jr. Warm Up: AMRAP 610 Alternating Spiderman Stretch 10 Leg Swings/Leg 10 Good Morning + Jump20 Double Unders or Single UndersSkill Work:12 Minutes of Rowing Efficiency/Strategy WorkWOD:5 Rounds For Time:500/350m RowAfter each row, perform 2 double unders for each row pull taken [...]

Monday September 27, 2021

“I love challenges and hurdles because they are opportunities.” -Deena Kastor Warm Up: 10 MinutesSet 130 Jumping Jacks5 Inch Worms + Push-up10 Air Squats5 Single-Arm Ring Rows / ArmSet 230 Skier Jacks10 Strict Press (PVC)10 Front Squats (PVC)10 Jumping Pull-ups or Ring Rows Set 330 Mountain Climbers10 Thrusters (PVC)5-10 Pull-ups, Jumping Pull-ups, or Ring RowsSet 4 5-4-3Thrusters [...]

Sunday September 26, 2021

“Write it on your heart that every day is the best day in the year.” -Ralph Waldo EmersonWarm Up: 12 MinutesSet 110 Alternating Spiderman Stretches10 Up-Downs over Bar (Jump or step)10 Clean Grip Deadlift50-75 m JogSet 210 In-place walking lunges10 High plank to low plank10 Deadlift + Jump/shrug50-75 m JogSet 310 Barbell Front Rack Lunges 10 [...]

Saturday September 25, 2021

“Coming together is a beginning, staying together is progress, and working together is success.” -Henry Ford Partner Warm Up: 6 MinutesSet 1:40 Row (easy pace)Rest :20:40 Alternating toe touches in a pike positionSet 2:40 Row (moderate pace) Rest :20:40 Hollow RocksSet 3:40 Row (fast pace) Rest :20:40 Alternating V-upsHSPU Skill Work:10 Minutes to Practice Partner WOD:2 Rounds [...]

Friday September 24, 2021

“Rise up, start fresh, see the bright opportunity in each day.” -Anonymous Warm Up: AMRAP 620 Double Knee Tuck in Plank10 ATY Drills (use small plates or DB’s) 20 Seconds Banded Shoulder Stretch / ArmMuscle Up Skill Work:10 Minutes 10 Second Ring Support (Top and Bottom of Dip)Ring Dip / Body SupportFalse Grip Ring RowWOD:For Time: 30 [...]

Thursday September 23, 2021

“It’s hard to get fit. But it’s harder to look in the mirror and dislike what you see.” -Anonymous  Warm Up: 8 Minutes 20 Arch Rocks20 Hollow Rocks10 Alternating Single-Leg Box SquatsBack Squat Warm-Up: 10 Minutes1 Set x 7 Reps, empty barbell3 Sets x 5 Reps, increasing weight1 Set x 7 Reps, moderate weight or desired [...]

Wednesday September 22, 2021

“A person always shines when they have a strong desire.” -Anonymous Warm Up: On a 5 minute clock: :20 Row, Bike, or Ski (moderate to fast pace) 10 Alternating Samson Stretch5 Staggered Stance Good Mornings / Leg5 Sit-ups Skill Work:10 Minutes Deadlift set-up / loading 3-4 Sets x 5 Reps WOD: 3 Rounds For Time1000m Run50 [...]