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Warlock CrossFit Re-Opening Plan

Year: 2021

Wednesday December 22, 2021

"Life does not ask what we want. It presents us with options." -Thomas SowellWarm Up: 2 sets:20 up-down + broad jumpRest :10:20 alternating jumping lungesRest :10Skill Work:  EMOM 6:3 high box jumpsSpecific Warm-Up:2 sets200-m Sandbag CarryBENCHMARK WOD: HALF COLLIN3 rounds for time:400-m sandbag carry (50/35 lb)12 push presses (115/75 lb)12 box jumps (24/20 in)12 sumo deadlift [...]

Tuesday December 21, 2021

"Growth and gains come from periods of rest, yet "rest" has become a negative 4 letter word." -Amelia Boone Warm Up: 1 set30 Seconds mountain climbers10 good mornings5 elbow instep / side10 sumo-stance air squat1 set30 Seconds mountain climbers10 good mornings5 squat-to-stand10 narrow-stance air squatsSkill Work: 5 sets for load:3 deadliftsWOD:AMRAP 10:15 wall balls (20/14 lb) (10/9 [...]

Monday December 20, 2021

"If you think you are too small to be effective, you have never been in the dark with a mosquito." -Betty ReeseWarm Up: 1 set30 jumping jacks30 mountain climbers200-m jog (easy pace)1 set10 single-arm KB deadlifts / arm10 hollow rocks10 arch-ups400-m run (less than 2:30)1 set10 single-arm KB swings / arm (eye level)10 hollow rocks10 arch-ups400-m run [...]

Sunday December 19, 2021

"The best defense is a good offense." - Dan Gable Partner Warm Up: 2 SetsPartner 1: 1 Minute RowPartner 2: AMRAP 3 Inchworm + 5 Jumping Air SquatSkill Work:8 Minutes to build to a 1-rep power clean with your partnerPARTNER WOD: LAURAAMRAP 21:30/21 Calorie Row20 Burpees Over the Rower10 Power Cleans (155/105#)Alternate work and rest with a [...]

Saturday December 18, 2021

"When there is no light at the end of the tunnel, all you can see is the tunnel. All you have to do is keep marching forward." -Anonymous Warm Up: 2 Minute ClockAMRAP 25 Double Knee Tucks in the Plank10 Jumping JacksSkill Work: 5 Sets, Each For Time:150/125m Row, Ski or Bike (2x distance)Rest 1 Minute [...]

Friday December 17, 2021

"It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all- in which case you fail by default." - JK RowlingWarm Up: 12 Minutes of Handstand Walk Progression + Double Under Practice Specific Warm-Up: On a 6:00 Clock2 Minutes Max Double Understhen4 Minutes Max Distance [...]

Thursday December 16, 2021

"Not everything that can be counted counts, and not everything that counts can be counted." - William Bruce CameronPartner Warm Up: 6 Minutes: Partner 1 performs 200m row while Partner 2 performs a movement.  Alternating Single-Leg Toe TouchesElbow-to-Instep StretchHamstring Scoop StretchAlternating Toe Touch in PlankAir Squat + Good MorningBack Squat Loading: 1 Set10 Back Squats (barbell)5 [...]

Wednesday December 15, 2021

"Live. Give. Forgive." -Jonathan SacksWarm Up: 3 Sets:20 work/ :10 restShoulder TapsJumping JacksUp DownsSpecific Warm-Up: 5 Sets For Load:5 Push PressesWOD:5 Rounds For Time:10 Strict Handstand Push-ups20 GHD Sit-upsIntermediate: 5 Rounds For Time:5 Handstand Push-up Negatives20 GHD Sit-upsBeginner:5 Rounds For Time:10 Seated DB Strict Press20 Sit-upsMovement scaling options: Strict Handstand Push-Up: Pike HSPU from Box or Floor, DB Strict [...]

Tuesday December 14, 2021

"Would it help to worry?" - Andrew Sorkin Warm Up: 5 Muscle Clean to Strict Press (PVC or Barbell)5 Lateral Hops Over Barbell5 Synchro Burpees5 Alternating Synchro Air SquatsSpecific Warm-Up: 3-5 Sets:7 Deadlifts7 Bench Press, DB Floor Press, or Push-up7 Squat Clean or Power Clean + Front SquatBENCHMARK WOD: LIGHT LINDAFor Time:24-21-18-15-12-9-6-3Deadlift (body weight)Bench Press (3/4 body weight)Squat [...]

Monday December 13, 2021

"Be a good husband/wife/mom/dad/friend." - Joel McHale Dynamic Partner Running Warm Up: On a 6 Minute Clock:Partner 1 performs a 100m jog while Partner 2 performs a movement. 1) Alternating Single-Leg Toe Touches2) Inchworm + Push-up3) Samson Stretch4) Alternating Toe Touch in Plank5) Air Squat + Good MorningSpecific Warm-Up: 3 Sets x 100m Jog5 Sets x 100m Jog1 [...]