Warlock CrossFit Re-Opening Plan

Category: Fitness

Tuesday May 17, 2022

“Be sure you put your feet in the right place, and then stand firm.” -Abraham Lincoln Warm Up: 1 set::30 bike (easy pace)10 alternating Spiderman stretch10 staggered-stance good mornings/leg1 set::30 bike (moderate pace)10 leg swings/leg (front and back)10 good mornings + hop2 sets::20 bike (fast pace)5 Kang squatsSpecific Warm-Up:3 sets:8 DB deadliftsWOD:7 rounds for reps:15 DB [...]

Monday May 16, 2022

“Be first. Be different. Be unique.” -Anonymous Warm Up: 3 sets::20 work/:10 restPVC pass-throughsGroinersPiked push-upsCounter-balance squats– Use a 10-15-lb plate for the squats and elevate the feet as desired on the piked push-ups.Skill Work: On a 5:00 clock:Max-distance handstand walkWOD:For total time:3 rounds:12 strict handstand push-ups50 air squats– Rest 3:00 –3 rounds:12 kipping handstand push-ups25 box jumps (20/24 [...]

Sunday May 15, 2022

“The reason I’m being positive is to make everyone around me to get the positive energy.” Sivaprakash Sidhu Warm Up: 1 set::30 lateral shuffle over a line– Rest :10:30 lateral hand shuffle over a line– Rest :10:30 mountain climbers1 set::30 up-downs– Rest :10:30 high knees– Rest :10:30 up-down + tuck jumpSkill Work: On a 9:00 clock:Build to a [...]

Saturday May 14, 2022

“A real friend is one who walks in when the rest of the world walks out.” -Walter Winchell  Warm Up: 1 set:20 jumping jacks10 synchronized up-downs10 ring rows1 set:20 skier jacks10 synchronized burpees5 pull-to-stands1 set:200-m run10 synchronized push-ups1-2 rope climbsWOD: PARTNER RJ5 rounds with a partner:800-m run50 push-ups5 rope climbs (15 ft)Partners will run together and [...]

Friday May 13, 2022

"What can I learn from the outcome to make my best better next time?” -Anonymous Warm Up: 3 sets:: 30 high knees: 15 rest: 30 banded side steps: 15 rest: 30 banded good mornings: 15 rest: 30 Cossack squats (:15/leg): 15 restSkill Work: EMOM 6:10 alternating single-leg squatsWOD:For time:400-m walking lungeTime Cap: 16 MinutesIntermediate: Same as Rx Beginner:On a [...]

Thursday May 12, 2022

“The things you do either give you energy or drain you. Choose wisely.” -Anonymous Warm Up: 1 set::30 single-unders10 inchworm + push-ups:30 single-unders (fast)10 PVC pass-throughs1 set::20 left-leg, single-leg single-unders10 scap pull-ups:20 right-leg, single-leg single-unders10 ring rows1 set::30 double-unders5 dive-bomber push-ups:30 double-unders (fast)5 single-arm ring rows/armSpecific Warm Up: 1 set:5 strict pull-ups5 weighted pull-ups (light)4 weighted pull-ups [...]

Wednesday May 11, 2022

“Changing your mindset may change the situation.” -Anonymous Warm Up: AMRAP 6:50-ft shuttle run (25 ft down and back)25-ft bear crawl50-ft shuttle run25-ft inchworm50-ft shuttle run25-ft spiderman stretchSpecific Warm-Up: Sumo deadlift3 sets:5 reps (building)WOD:5 sets for load:Sumo deadlifts12-10-8-6-4Intermediate: Same as RxBeginner:Same as Rx Movement scaling options: Sumo deadlift: Load, reps ,elevated, KB options.Partner option:Sumo deadlifts:12-10-8-6-4Post-Workout Skill Work:3 sets:20 GHD [...]

Tuesday May 10, 2022

“You should be able to see concrete improvements in your performance after you receive and apply detailed feedback or coaching advice.” -Anonymous Warm Up: 1 set:30 high knees in place30 butt-kickers in place2 Samson lunge stretches (:05/side)10 alternating Samson lunges1 set:30 high knees in place30 butt-kickers in place2 Cossack squat stretches (:05/side)10 Cossack squats1 set::30 alternating scorpion stretch:30 hand [...]

Monday May 9, 2022

“Friendship isn’t a big thing - it’s a million little things.” -Paulo Coelho Rowing Warm Up: 2 sets::20 row– Rest :10:20 shoulder taps in plank– Rest :102 sets::20 row– Rest :10:20 push-ups– Rest :10Specific Warm-Up:3 sets:5 shoulder presses– Rest 1:00 between sets.WOD:For time:400/500-m row25 shoulder presses (75/115 lb)400/500-m row15 shoulder presses400/500-m row10 shoulder presses400/500-m row– Each [...]

Sunday May 8, 2022

"Celebration is more than an emotional release. Done effectively, it involves a deeper level of analysis and enhanced awareness." -AnonymousWarm Up: EMOM 6:Min. 1 | :45 inchworm + push-upsMin. 2 | :45 sumo-stance squatsMin. 3 | :45 rowSpecific Warm-Up:1 set:5-10 push-ups10 air squats1 set:5 kip swings5 ring rows3 kip swings + 3 kips1-3 strict pull-ups (scale [...]