Warlock CrossFit Re-Opening Plan

Category: Fitness

Saturday September 18, 2021

“Man is not made for defeat.” -Ernest Hemingway PRIMER:EMOM x 6 Odd: 60s Row Even: Empty barbell Bear ComplexMOBILITY:Saddle | Downward DogSTRENGTH:3 Power Cleans and Jerk EMOM x 6 (Across) WOD: AMRAP 12 (Teams of 2)Partner A: 1 Round of DT Partner B: Cal Row*Switch Everytime around of DT is Finished. * 1 Round of DT is 12 Deadlifts | 9 Hang [...]

Friday September 17, 2021

“Fearless. Not the lack of fear kind of fearless. More in the sense of, go for it, anyway.” -Katrin Tanja Davidsdottir PRIMER:3x 1 Minute Easy Row 5 Hang Squat Cleans 5 Push Press 5 Thrusters MOBILITY:Active Samson Active SpidermanSTRENGTH:Squats: Based off of 5RM Back SquatSet 1:5 BS @ 79%5 FS @ 72%Set 2: 5 BS @ 84%5 FS @ 74%Set 3: 5 BS @ [...]

Thursday September 16, 2021

“When life knocks you down, do a burpee!” -Anonymous PRIMER:3 Rounds 10 Cal Row 5 Power Cleans 10 Air Squats5 Push Jerks 60 Push To Down DogSTRENGTH:2 Low Hang Clean + Clean + Jerk + Split Jerk EMOM x 6 Climbing in weightWOD: Snack Bar - AMRAP 20400M Run| 10 Power Cleans400M Run| 10 Push Jerks @ 155/105Dumbbell Version: 3 Rounds: 400M [...]

Wednesday September 15, 2021

Don't be intimidated by anything - Matt Ridley3 Rounds: 5 Snatch Grip DL5 Muscle Snatches 5 Pause OHS15 Straight Legged Sit Ups Mobility:Lizard PoseDownward DogStrength:On The Every 90s x 53 Snatch GrIp Deadlifts + 10 Strict T2BWOD: AMRAP 13:  "Sunbathing Wizard"30 Deadlifts @ 225/155 30 Wallball @ 20/1430 C2BPU*200M Run After Each MovementModifications: Deadlifts: 30 Cal BikeWallball: Goblet SquatC2B: Pull [...]

Tuesday September 14, 2021

“You’re the reason I get up in the morning. Just kidding, I have CrossFit.” -Anonymous PRIMER: For Quality: AMRAP 6 10 cal row10 squats heels on plate 20 straight legged sit upsAMRAP 6 10 Kb strict press  10 pull ups or Kb swings 10 box jumps MOBILITY: Leg Swing + Ankle Rocks 2-3 sets WOD: STRENGTHAll percentages based on 5RM Back Squat [...]

Monday September 13, 2021

“You’ll never know your limits until you push yourself to them.” -Anonymous PRIMER:3x 10 Lunges 12 Shoulder Taps 14s Hold Over the Bar 3 xMuscle Snatch + Overhead Squat + Snatch Balance + Hang Squat SnatchMOBILITY: In between barbell warm up: Extended Arm Lizard Pose Saddle Stretch STRENGTH:5x 3 Position Snatch On the Every 90. High Hang + Hang + Low Hang WOD: AMRAP [...]

Sunday September 12, 2021

“Be all in. Or get the hell out!” -Anonymous PRIMER: Partner Warm Up Synchro With Plate 3 -4 Rounds: 200M Run5 Deadlifts5 Ground to Overhead 5 OH Lunges 5 Push Press With Plate MOBILITY:Bottom of Squat 60s heels on plate Dead Hang 60s STRENGTH:Push Press: 5-4-3-2-1Climbing In Weight WOD:  Sunday Funday Teams of 2:AMRAP 5: Max Cal Row (1 Works at a time)AMRAP 4: Synchro Single DB [...]

Saturday September 11, 2021

"Americans never quit." -Douglas MacArthur PRIMER:EMOM x 6 Odd: 60s Row Even: Empty barbell Bear ComplexWOD: “Always Remembered” Teams of 22001M Row Buy In4 Rounds 9 Synchro KB Swings @ 70/5311 Bear Complexes @ 155/105Directly Into 2977M Row Cash Out  *Bear Complex is a Power Clean + Front Squat + Push Press + Back Squat + Push Press From Back Modifications: Bear [...]

Friday September 10, 2021

“The greatest pleasure you’ll ever have is doing what others tell you you couldn’t.” -Anonymous PRIMER:3x 1 Minute Easy Row 5 Hang Squat Cleans 5 Push Press 5 Thrusters MOBILITY: Active Samson Active SpidermanSTRENGTH:Squats: Based off of 5RM Back SquatSet 1:6 BS @ 76%5 FS @ 70%Set 2: 6 BS @ 81%5 FS @ 72%Set 3: 6 BS @ 86%5 FS @ 74%WOD: AMRAP [...]

Thursday September 9, 2021

“It begins at the end of your comfort zone.” -Anonymous PRIMER: 3 Rounds: 12/9 Cal Bike 7 Hang Power Cleans 5 Walk Outs | 3 Wall Walks | 25 Ft HS Walk or 2 Wall Walks MOBILITY: Childs Pose | Downward Dog STRENGTH:On The Every 90s x 5Build to a heavy double Hang Power CleanWOD:  “Riveting” 30-20-10Hang Power Cleans @ 185/12550 [...]