Warlock CrossFit Re-Opening Plan

Month: May 2022

Wednesday June 1, 2022

"A coach is someone that sees beyond your limits and guides you to greatness!" -Michael Jordan Warm Up: 1 set:10 alternating Spiderman stretches10 leg swings/leg (across the body)10 alternating scorpion stretches10 leg swings/leg (forward and backward)1 set:10 single-leg KB deadlifts/leg20 alternating reverse lunges:20 single-unders1 set:10 KB good mornings10 box step-ups (20/24 in):20 double-unders or single-undersSpecific Warm-Up: [...]

Tuesday May 31, 2022

"If you keep good food in your fridge, you will eat good food." -Errick McAdams Partner Warm Up: 1 set:P1: rowP2: 20 box step-ups (10/side)1 set:P1: rowP2: 15 box jumps1 set:P1: rowP2: 10 box jumps (increase height)Skill Work: 5 sets for height:3 box jumps– Rest as needed between sets.WOD:AMRAP 12:9/12-cal. row24 sit-upsIntermediate: Same as RxBeginner:AMRAP 12:9/12-cal. row15 sit-upsMovement [...]

Monday May 30, 2022

The Murph CrossFit Hero WOD: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.Crossfit.com: "This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great [...]

Sunday May 29, 2022

"A journey is best measured in friends, rather than in miles." -Tim Cahill Warm Up: 2 sets::30 alternating groiners (fast)– Rest :10:30 good mornings (PVC)– Rest :10:30 overhead squats (PVC)– Rest :10Specific Warm-Up: 2 sets:5-8 deadlifts (empty bar)2 sets:10 deadlifts (building)WOD:For time:20/27-cal. Echo bike27 deadlifts (125/185 lb)15/21-cal. Echo bike21 deadlifts10/15-cal. Echo bike15 deadlifts6/9-cal. Echo bike9 deadliftsTime [...]

Saturday May 28, 2022

"Never fool yourself into thinking you can lift yourself up by putting someone else down." -Stacye BrancheWarm Up: AMRAP 7:Partner 1: 150-m runPartner 2: AMRAP: 3 push-ups, 6 sit-ups, 9 air squatsSpecific Warm-Up: Knees to elbows progression1 set::30 burpeesPARTNER WOD:5 rounds each for time with a partner:150-m run15 knees-to-elbows15 burpeesTime Cap: 30 Minutes Once Partner 1 [...]

Friday May 27, 2022

"Nothing worth having comes easy." Warm Up: 1 set::30 single-unders:20 step back lunges + high knees/leg5 elbow insteps + hamstring stretch/leg1 set::15 left-leg single-unders:15 right-leg single-unders:30 box step-overs:30 air squats1 set::30 single-single-double:30 box jump-overs:30 counter-balance squats– Use a 10-15-lb plate for the squatsSpecific Warm-Up: 1 set:10 hang power cleans5 front squats10 hang squat cleans– Use an [...]

Thursday May 26, 2022

"If I have seen further, it is by standing on the shoulders of giants." -Isaac Newton Warm Up: 3 sets::20 jumping jacks– Rest :10:20 up-downs– Rest :10Skill Work: On an 8:00 clock:Handstand walk/wall walk practiceWOD:5 sets for load:5 push jerksIntermediate: Same as RxBeginner:Same as RxMovement scaling options: Push jerk: Load, push presses, strict pressesCardio option:EMOM 15:Minute 1 | 5 [...]

Wednesday May 25, 2022

"Pull yourself up." -Anonymous Warm Up: On a 5:00 clock:2-4-6-8 … etc.Ring RowsPVC Pass-throughsJumping air squatsSkill Work: On a 10:00 clock:Build to a heavy 5-rep DB snatch/arm– Complete 5 consecutive reps on one arm, then 5 more on the other.BMU Review: 1 set:5 kip swings3 small kip swings + 3 big kips3-5 kipping pull-ups3:00 of BMU, C2B, [...]

Tuesday May 24, 2022

"You're always one decision away from a totally different life." -Anonymous Warm Up: 1 set:1:00 on a machine1:00 alternating Spiderman stretch1 set:1:00 on a machine1:00 air squats1 set:1:00 on a machine1:00 bottom of counter-balance squat holdSpecific Warm-Up: 2 sets:3 front squatsWOD:On a 20:00 clock:10 rounds:3 front squats1:00 calories on any machine– Increase front squat load as [...]

Monday May 23, 2022

"Behind every strong person is a story that gave them no choice." -Anonymous Warm Up: AMRAP 6:10 alternating Spiderman stretch100-m run10 push-ups100-m weighted run5 ring rowsBENCHMARK WOD: DELFor time:25 burpees400-m weighted run (14/20 lb)25 weighted pull-ups (14/20 lb)400-m weighted run25 handstand push-ups400-m weighted run25 chest-to-bar pull-ups400-m weighted run25 burpeesTime Cap: 25 MinutesIntermediate: For time:25 burpees400-m weighted run [...]