Warlock CrossFit Re-Opening Plan

Category: Fitness

Sunday October 11, 2020

“You can’t make every lap perfect.”“But I can try”Primer:  10-8-6-4-2 Inch Worms | Hamstring Walks Outs 15 Tuck Ups After each setAccessory A: 4x8: 8 Weighted Strict Ring Dips after each set 30 banded Good Mornings Accessory B: 4x8: 8 Barbell Good Mornings after each set 30 Banded Pull Aparts Conditioning: EMOM x 4: 20 seconds of Burpee Box Jump Overs | [...]

Saturday October 10, 2020

“If the only tool in your arsenal is to hammer and push through, you should expect to break more than you fix or grow.”Primer:AMRAP 5 | 12 Sit Ups | 6 Push Ups | 3 Jumping Air Squats WOD: Squat Cycle Week 1 Day 2 Back Squats: Percentages based off your 1 Rep Max Back Squat 10 @ [...]

Friday October 9, 2020

Create small wins in order to create long-term changePrimer: 2 Rounds: 10 Cal Bike | 6 Spiderman and Reach | 6 Walkouts Barbell Warm Up Strength: 6 x Power Clean + Push Jerk + Split Jerk WOD: Paperboy21-18-15-12Push Jerks @ 155/105Cal BikeC2B Pull UpsTime Cap 18 MinutesBulletproof Shoulders: 200-150-100-50M Sandbag Carry10 Cal Bike 20-15-10-5 Russian KB Swings At Home: 40-30-20-10 Push Ups 15 [...]

Thursday October 8, 2020

“If you don’t go after what you want, you will never have it.”Primer: 2 Rounds: 10 Pull Ups | 20 Piked Toe Touches | 30s Sit Ups | 40s Samson Stretch | 50s DB High Pulls Each Side Body Armor: 12 Minutes For Quality40s Front Rack Double KB Static Hold @ 53/3530s L-Sit20 Ring RowsDirectly Into 12 Minutes [...]

Wednesday October 7, 2020

“The most important part of the momentum equation is movement”Primer: 2 Rounds: 400M Jog | 16 Single Leg Romanian Deadlifts | 12 Empty BB Good Mornings | 8 Spider Man + ReachStrength: EMOM x 10Odd: 3 Double Overhand Grip DeadliftsEven: 20 Deficit Push Ups Sugar Nancy - 5 Rounds For Time400M Run | 15 Deadlifts @ [...]

Tuesday October 6, 2020

“If it’s on your body it needs to be strong”Primer:AMRAP 5 5 Burpees | 5 Goblet Squats | 3 Jumping Squats for Height WOD: Squat Cycle Day 1Back Squats: Percentages based off your 1 Rep Max Back Squat 10 @ 60%8 @ 70%6 @ 75%4 @ 80%Front Squats: Percentages based off your 1 Rep Max Front [...]

Monday October 5, 2020

“Change only becomes impossible when you don’t take action.” A lot of people play smaller than their potential because they're blinded by the overwhelming nature of a problem. People don’t realize that they themselves can come up with the solution and execute. It will be hard, difficult and you will face challenges. You’re going to make [...]

Sunday October 4, 2020

“If you don’t step forward you will remain in the same place.”Primer:  10-8-6-4-2 Inch Worms | Hamstring Walks Outs 15 Tuck Ups After each setAccessory A: 4x8: 8 Weighted Strict Ring Dips after each set 30 banded Good Mornings Accessory B: 4x8: 8 Barbell Good Mornings after each set 30 Banded Pull Aparts Conditioning: EMOM x 4: 20 seconds of Burpee Box Jump [...]

Saturday October 3, 2020

“Sometimes you need to zoom out a little to see your progress. “EMOM x 5: 3 Muscle Snatches + 3 SGPP + 3 Overhead Squats + 3 Snatch Balances + 3 Hang Squat SnatchStrength: Power Snatch 1 EMOM x 10 Minutes * Start at 70% and Climb Bulletproof: 1 Deadlift EMOM x 10 Knock On Wood: AMRAP 2010 Power Snatches [...]