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Warlock CrossFit Re-Opening Plan

Month: August 2022

Thursday September 1, 2022

"Expect the unexpected. And whenever possible, be the unexpected." - Lynda BarryWarm Up: AMRAP 6:200-m run15 jump squats10 standing toe touchesSpecific Warm-Up: 2-3 sets:2 power clean + 4 front rack lungesWOD:5 sets for load:3 power cleans6 alternating front rack lungesIntermediate: Same as RxBeginner:Same as RxHOME WOD: Equipment: 5 sets for reps::30 DB power cleans:30 DB front rack lunges– Rest 2:00 [...]

Weekly Overview

Team! It is the last week of August and you finally get to test the benchmark workout Amanda. Last time you did this workout at the gym was April 7th, 2022. Take a look at your score and any notes you made in SugarWOD. Use this to create a goal for the workout and compare […]

Wednesday August 31, 2022

“If you don’t make time for exercise, you’ll probably have to make time for illness.” -Robin SharmaWarm Up: On a 6:00 clock:200-m runthen in the remaining time, AMRAP:20 mountain climbers15 alternating v-ups10 jumping pull-upsSpecific Warm-Up: Rope Climb Progression/PracticePARTNER WOD:AMRAP 20:800-m run10 rope climbs (15-ft.)– Partners run together and split rope climbs as needed.Intermediate: AMRAP 20:800-m run20 pull-ups– Partners [...]

Tuesday August 30, 2022

"Don't get discouraged; it is often the last key in the bunch that opens the lock." - Zig ZiglarWarm Up: Snatch ProgressionSkill Work: On a 10:00 clock:Build up to heavy single squat snatchBENCHMARK WOD: AMANDAFor time:9-7-5:Muscle-upsSquat snatches (95/135 lb)Retest from April 7, 2022Complete in under 10 minIntermediate: For time:7-5-3:Muscle-ups9-7-5:Squat snatches (75/115 lb)Beginner:For time:9-7-5:Low ring muscle-up transitionsSquat snatches (35/45 [...]

Monday August 29, 2022

"Sometimes your only available transportation is a leap of faith." Margaret ShepardWarm Up: 1 set:10 alternating spiderman stretch30 mountain climbers10 alternating step-ups:45 row (slow)1 set:10 deadbugs5 forward box step-overs5 lateral box step-overs:45 row (moderate)1 set:10 sit-ups10 box step-overs AFAP:45 row (fast)Skill Work: EMOM 12:Min. 1 | 10 false grip ring rowsMin. 2 | 10 rings dipsMin. 3 [...]

Sunday August 28, 2022

“When you don’t want to workout is when you need it the most.” -Anonymous Warm Up: 1 set:10 alternating Samson stretches10 alternating scorpion stretches10 Kang squats1 set:200-m run20 alternating walking lunges10 up-downs over med-ball1 set:200-m run20 air squats10 med-ball rotational tosses/sideSpecific Warm-Up: Wall ball progressionWOD:5 x 3:00 rounds for reps:200-m weighted run (14/20 lb)Max reps wall-ball shots– Rest [...]

Saturday August 27, 2022

“You just can’t beat the person who never gives up.” -Babe RuthWarm Up: 3 sets::20 on/:10 restPVC pass throughsMountain climbersPiked push-upsJumping squatsBarbell Warm-Up: 2 sets:15 romanian deadlifts15 bent over rows15 shoulder press– Use an empty barbellSkill Work: On a 8:00 clock for load:Build to a 2-rep push press from the floorWOD:AMRAP 10:5 push presses (95/135 lb)3 L [...]

Friday August 26, 2022

“You did not wake up today to be mediocre.” -AnonymousWarm Up: AMRAP 6:30 plate hops15 ground plate to overhead (10/15 lb)10 counter-balance squatsSpecific Warm-Up: 2 sets:5 DB power cleansWOD:For time:60-48-36-24-12:Double-unders30-24-18-12-6:DB power cleans (35/50 lbs)Time Cap: 12 MinIntermediate: For time:30-24-18-12-6:Double-undersDB power cleans (20/35 lbs)Beginner:For time:60-48-36-24-12:single-unders30-24-18-12-6:DB power cleans (10/15 lbs)HOME WOD: Equipment: For time:60-48-36-24-12:Double-unders30-24-18-12-6:DB power cleansBodyweight: For time:60-48-36-24-12:Hops to a low object (3-5 [...]

Thursday August 25, 2022

“The best way to predict the future is to create it.” -Abraham Lincoln Warm Up: 1 set::30 doorway stretch/arm20 arm circles forward20 arm circles backward20 arms across body hugs1 set:10 push-up to down dog200-m run1set:10 up-downs200-m run1 set:10 hand release push-ups200-m runSkill Work: EMOM 7:3 muscle-upsWOD:5 rounds for time:15 strict ring dips300-m runTime Cap: 17 MinIntermediate: 5 rounds [...]

Wednesday August 24, 2022

“Once you are exercising regularly, the hardest thing is to stop it.” – Erin GrayWarm Up: 1 set:5 PVC snatch grip cuban press10 PVC pass through10 alternating spiderman stretch10 squat therapy reps1 set:5 PVC snatch grip cuban press10 PVC pass through10 alternating PVC pass through10 alternating spiderman stretch10 Paused PVC overhead squats1 set:5 PVC snatch grip [...]