Warlock CrossFit Re-Opening Plan

Month: June 2022

Friday July 1, 2022

“The trick is to enjoy life. Don’t wish away your days, waiting for better ones ahead.” -Marjorie HinckleyWarm Up: 1 set::30 row (easy):30 row (moderate):30 row (hard)5 inchworm + push-up5 elbow instep + reach/side10 alternating reach in bottom of squat:30 air squat w/ :01 hold at the bottom:30 row (easy):3 0 row (moderate):30 row (hard)Strength:Every 1:30 [...]

Thursday June 30, 2022

“Please take responsibility for the energy you bring into this space.” -Anonymous Warm Up: 1 set::20 jumping jacks– Rest :10:20 plank hold– Rest :10:20 jumping pull-ups– Rest :10:20 sit-ups– Rest :101 set::20 jumping jacks– Rest :10:20 push-ups– Rest :10:20 kip swings– Rest :10:20 alternating v-ups– Rest :101 set::20 jumping jacks– Rest :10:20 hand-release push-ups– Rest :10:20 pull-ups– [...]

Wednesday June 29, 2022

“Mindset is everything.” -Anonymous Warm Up: 2 sets::30 couch stretch (:30 /leg)1:00 Foam roll upper back with 10 lb plate held overhead.:30 Foam roll lats (:30/ side)1:00 tempo wall-facing squatsSpecific Warm-Up: 3 sets:5 overhead squatsWOD:7 sets for load:3 overhead squatsNew set every 3 minutesIntermediate: Same as Rx Beginner:7 sets for load:5 overhead squatsMovement scaling options: OHS: Load, add volume, [...]

Tuesday June 28, 2022

“It takes as much energy to wish as it does to plan.” -Eleanor Roosevelt Warm Up: 1 set:10 leg swings/leg (across the body)10 good mornings + jump1 set:10 leg swings/leg (front and back)10 push-ups to down dog1 set:10 box step-up overs10 strict press (35/45 lb)1 set:10 box jump-overs10 push press (35/45 lb)Specific Warm-Up: 3 sets:5 push jerks5 [...]

Monday June 27, 2022

“Push harder than yesterday if you want a different tomorrow.” -Anonymous Warm Up: 1 set:10 alternating elbow instep + reach10 air squats1:00 row (easy)1 set:10 single-leg RDLs (scales)/leg5 plate squats (:03 at the bottom)1:00 row (moderate)1 set:10 dead bugs10 pause air squats (:03 at the bottom)15/20-cal row (fast)Specific Warm-Up: EMOM 4:2-3 wall squatsWOD:AMRAP 20:200-m run21/30-cal. row40 air [...]

Sunday June 26, 2022

“Definition of a really good workout: when you hate doing it, but you love finishing it.” -Anonymous Warm Up: 1 set:10 lateral hops over the barbell10 alternating in-place lunges1 set:10 lateral hops over the barbell10 alternating barbell lungesSkill Work: On a 5:00 clock:Every :30 perform:2 power cleans– Cleans must be performed as touch and go repsWOD:For time:30-20-10:Power cleans [...]

Saturday June 25, 2022

“Care about peoples’ approval, and you will always be their prisoner.” -Lao Tzu Partner Warm Up: On an 8:00 clock:3 inchworms + 1 push-up/each6 samson stretch lunges9 wall-ball shots– One partner rows, bikes, or skis for calories while the other performs the 3-6-9Specific Warm-Up: 2 sets::20 GHD sit-up– Rest 1:00 between sets while partner worksPARTNER WOD:AMRAP 25 [...]

Friday June 24, 2022

“You don’t get the ass you want by sitting on it.” -Anonymous  Warm Up: 3 sets:Every 3:00:Run 200-mRow 200/250-m-rest the time remaining in the 3:00 window.Specific Warm-Up: Chest to bar pull-up reviewWOD:On a 20:00 clock, each for time:From 0:00-5:00:800-m sprintFrom 5:00-10:00:75 chest-to-bar pull-upsFrom 10:00-15:00:75 burpees-to-targetFrom 15:00-20:00:800/1,000-m row– Score is total combined work time.Intermediate: On a 20:00 clock, [...]

Thursday June 23, 2022

“The only discipline that lasts is self-discipline.” -Anonymous Warm Up: 1 set::30 run, bike, row, or ski10 staggered stance good mornings/leg5 inchworms with a push-up1 set::30 run, bike, row, or ski10 good mornings + jump for height20 alternating shoulder taps in pike position1 set::30 run, bike, row, or ski10 alternating cossack squats50-foot bear crawl with hips high1 [...]

Wednesday June 22, 2022

“Set a goal that makes you want to jump out of bed in the morning.” -Anonymous Warm Up: 1 set:10 arm swings across10 arm swings overhead10 leg swings/leg10 air squats10 knee push-ups1 set::30 kettlebell low-swings:30 goblet squats (slow)1 set::15 kettlebell swings to shoulder height:15 kettlebell swings to overhead:30 goblet squats (fast)Skill Work: On a 10:00 clock:1 thruster– Build [...]