Warlock CrossFit Re-Opening Plan

Category: Fitness

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 [...]

Wednesday September 8, 2021

“Harness the power of your mind and the world is yours.” -Anonymous PRIMER:3 Rounds: 5 Empty Barbell DL5 Muscle Cleans 5 Press and Reach5 Front Squats20s Dead Hang 20s Shoulder Taps 20s Sit Ups MOBILITY: Lizard PoseTwisted Cross STRENGTH:Deadlifts10 Minutes to find a 3 Rep MaxIf you haven’t been training a 3 rep max. Let’s go with 5x3 at around 60-70% Perceived [...]

Tuesday September 7, 2021

“Embrace the uncomfortable.” -Anonymous Primer:3x 6 Pause Squats - Heels On Plate 8 Push Ups On Plate 10 Step Back Overhead Lunges w Plate 12 Leg Swings (front to back and side to side)Mobility: Btw sets 5-10 Ankle Rocks Strength: Back / Front Squats Week 3% is Based off 5 RM Back SquatSet 1: 8 BS @ 67%5 FS @ 64%Set 2: 6 BS [...]

Monday September 6, 2021

“P.U.S.H. Persist Until Something Happens.” -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 upExtended Arm Lizard Pose Saddle Stretch STRENGTH:Power Snatch 5x3 Touch and GoOn The Every 90s WOD: Teams of 2 - AMRAP 206 TnG Power Snatches +10 BFB + 10 [...]

Sunday September 5, 2021

“It’s just you against you.” -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 Press5-4-3-2-1Climbing In Weight WOD:  Sunday Funday Teams of 2:AMRAP 5: Max Cal Row (1 Works at a time)AMRAP 4: Synchro Single DB Overhead [...]

Saturday September 4, 2021

“Your children will become who you are, so be who you want them to be.” -Anonymous PRIMER: Synchro Everything - 3 Rounds12 Lunges6 Deadlifts 6 Cleans 6 Push Jerks12s Dead Hang 24 Mountain Climbers MOBILITY: Saddle LizardSTRENGTH:Team of 3 12 MinutesBuild to a Moderately Heavy Clean and JerkWOD: Golden RubyTeams of 3 - AMRAP 1750 Cal Bike | 40 Clean and [...]

Friday September 3, 2021

“Sometimes it’s not about how good you are, but how bad you want it.” -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 1:7 BS @ 73%5 FS @ 68%Set 2: 7 BS @ 78%5 FS @ 70%Set 3: 7 BS @ 83%5 FS @ [...]

Thursday September 2, 2021

“Don’t use machines. Become one.” -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 45-4-3-2Hang Power Cleans (climbing in weight) + 30s Plank Let’s go heavier by 5-10 lbs this week. WOD:  Hot Lava21-15-9Hang [...]

Wednesday September 1, 2021

“Crossfit is a mix of cardio, strength training, and incessantly talking about CrossFit.” -Anonymous PRIMER: 3 Rounds: 5 Empty Barbell DL5 Muscle Cleans 5 Press and Reach5 Front Squats20s Dead Hang 20s Shoulder Taps 20s Sit Ups MOBILITY: Lizard PoseTwisted Cross STRENGTH:Deadlifts  5x3 @ 70-80%16 Single Leg V-Ups after each setWOD: 5 Strict Pull Ups + 5 Box Jump10 Strict Pull Ups + [...]

Tuesday August 31, 2021

“I think beauty and toughness is about confidence in who you are, however you want to be. I think that always shines through.” -Katrin Davidsdottir PRIMER: 3x 6 Pause Squats - Heels On Plate 8 Push Ups On Plate 10 Step Back Overhead Lunges w Plate 12 Leg Swings (front to back and side to side)MOBILITY: Btw sets 5-10 Ankle [...]