Warlock CrossFit Re-Opening Plan

Month: March 2022

Friday April 1, 2022

“Success is not a goal. It’s a byproduct.” -Anonymous Warm Up: 3 sets::40 jumping jacks:30 hollow hold:20 supinated hang from pull-up bar:10 second wall assisted handstand holdSkill Work: Accumulate:20 shoulder taps (holding a plank)20 shoulder taps (holding a pike)20 shoulder taps (upside down, belly to wall)20 shoulder taps (upside down, back to wall)20 shoulder taps (upside down, freestanding)WOD:AMRAP [...]

Thursday March 31, 2022

"Top performers aren't distracted by victories or failures." -Anonymous Warm Up: 3 sets:1:00 row, bike, SkiErg, and/or run10 Kang squatsSpecific Warm-Up:4 sets:3 back squatsWOD:For load:Back squats5-5-3-3-3-1-1-1-1-1Rest 2 Minutes Between Lifts Intermediate: Same as RxBeginner:Same as RxMovement scaling options: Back squat: Load Limited equipment #1:For reps:10 sets::20 back squat (95/135 lb)Limited equipment #2:For load:DB squats10-10-8-8-8-6-6-6-6-6Cool down: 2 sets::30 frog stretch:30 [...]

Wednesday March 30, 2022

"Train with people who will push you the hardest." -AnonymousWarm Up: 2 sets::30 alternating single-leg toe touches:30 alternating back-step lunges:30 inchworm + push-upsRest :302 sets:5 elbow instep + reach/side10 alternating scorpions10 barbell RDLs5 hand-release knee push-ups5 hand-release push-upsSpecific Warm-Up:3-4 sets:10 unbroken deadlifts (building)Rest :30-1:00 between setsWOD:AMRAP 10:15 deadlifts (95/135 lb)15 hand-release push-upsIntermediate: Same as RxBeginner:AMRAP 10:15 deadlifts [...]

Tuesday March 29, 2022

“You must expect great things of yourself before you can do them.” -Michael JordanWarm Up: 1 set::30 row (easy pace)10 weighted med-ball sit-ups with straight legs10 hanging knee raises20 alternating lunges1 set::30 row (moderate pace)10 GHD sit-ups to parallel10 knees-to-armpits20 alternating single-leg squats to a box1 set::30 row (workout pace)10 GHD sit-ups10 toes-to-bars20 alternating single-leg squatsSpecific [...]

Monday March 28, 2022

“There is nothing that a busy man is less busy with than living: there is nothing harder to learn.” - Seneca Warm Up: 3 rounds:Run 200-m15 PVC pipe overhead squatsSpecific Warm-Up:4 sets:3 snatches (building)2021 QUARTERFINALS TEST 5BENCHMARK WOD:9-6-3 reps for time:Snatches (135/185 lb)Burpee box jump-overs (24/30 in)Time Cap: 7 MinutesIntermediate: 9-6-3 reps for time:Snatches (95/135 lb)Burpee box jump-overs [...]

Sunday March 27, 2022

“You will never enjoy life if you do not enjoy yourself.” -Joyce Meyer Warm Up: 1 set:10 over-the-fence10 alternating push-up + groiner:30 mountain climber1 set:10 under-the-fence10 squat-to-stand200-m run (moderate)1 set:10 DB RDLs5 wall squats200-m run (fast)Skill Work: 3 sets:12 DB deadlift9 DB hang power cleans6 DB shoulder-to-overhead– Rest 1:00 between sets.– The goal is unbroken sets.– Increase load [...]

Saturday March 26, 2022

“Just because no one else can heal or do your inner work for you, doesn’t mean you can, should, or need to do it alone.” -Lisa Olivera Warm Up: AMRAP 4:20 jumping jacks5 push-ups20 alternating shoulder taps5 shoulder presses (PVC)Specific Warm-Up:2-3 sets:5 shoulder pressesWOD:5 sets for load:10 shoulder pressesIntermediate: Same as RxBeginner:Same as RxMovement scaling options: Shoulder Presses: Load, [...]

Friday March 25, 2022

“Enjoy the difficulty. Love the process.” -Anonymous Warm Up: AMRAP 8:50 ft shuttle run5 cuban press10 single leg Romanian deadlift /leg50 ft bear crawlSpecific Warm-Up:8 Minutes of DB Snatch Cycling7 Minutes of Legless Rope Climb PracticeWOD:5 rounds for time:2 legless rope climbs (15 ft)20 alternating DB snatches (45/65 lb)Time Cap: 18 MinutesIntermediate: 5 rounds for time:2 rope climbs [...]

Thursday March 24, 2022

“If at first you don’t succeed, try doing what your coach told you to do the first time.” -Anonymous Warm Up: 5 good mornings with med-ball5 deadlift shrugs10 lateral hops over med-ball5 alternating lunges with med-ball5 front squats with med ballSkill Work: Build up to a heavy 1-rep squat cleanWOD:AMRAP 7:10 squat cleans (65/95 lb)20 sit-upsIntermediate: Same as RxBeginner:AMRAP [...]

Wednesday March 23, 2022

“Definition of a really good workout: when you hate doing it, but you love finishing it.” -Anonymous  Warm Up: 1 set:10 alternating Spiderman stretch10 push-up to down dogs10 leg swings/leg (across the body)1 set:10 push-ups10 box step-ups (12/20 in):20 plank hold on rings1 set:10 hand-release push-ups10 box step-ups (20/24 in):10 single-arm plank hold on rings/arm1 set:10 [...]