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Warlock CrossFit Re-Opening Plan

Category: Uncategorized

Wednesday December 7, 2022

“If you want to fly, give up something that weighs you down.” -Buddha Warm Up: 1 set:10 leg swings/leg10 unweighted good mornings10 walking reverse lunges:30 narrow stance air squats (keep heels down)– No rest between lunges and squats.1 set:10 lateral leg swings/leg10 single-leg toe touches/leg:30 alternating standing figure four stretch:30 air squats– No rest between lunges and [...]

Tuesday December 6, 2022

“Sore today, stronger tomorrow.” -Anonymous Warm Up: 2 sets:50-ft broad jump10 air squats50-ft bear crawl10 air squats50-ft alternating spiderman pose10 air squatsSkill Work: Every 1:30 x 6 sets:7 hang power cleans– Cycle the bar as quickly as possible.WOD:For time:30-20-10:Lateral burpees over barFront squats (65/95 lb)Intended Stimulus: 5-10 MinutesIntermediate: For time:30-20-10:Lateral burpees over barFront squats (55/75 lb)Beginner:For time:20-15-10:Lateral burpees over [...]

Monday December 5, 2022

“Big journeys begin with small steps.” -Anonymous Warm Up: 1 set:200/250-m bike10 single-leg DB deadlifts/leg (focus on keeping the chest up)10 sit-ups1 set:200/250-m bike10 DB deadlift + shrug (focus on the setup)10 v-ups1 set:200/250-m bike10 DB power cleans (focus on hip extension)Specific Warm-Up: Toes to Bar Progression WOD:AMRAP 20:15 toes-to-bars10 DB power cleans (35/50 lb)800/1,000-m C2 bikeIntermediate: AMRAP 20:15 [...]

Sunday December 4, 2022

“Disappointment is the nurse of wisdom.” -Sir Bayle RocheWarm Up: 3 x 2:00 rounds of:100-m jogdirectly into an AMRAP of:20 jumping jacks10 walking lunges/low step-ups/tall step-ups5 dive bomber push-ups– Rest 1:00 between sets.Mini Round: 1 set:7 box jump overs200-m run5 burpee box jump oversWOD:For time:25 box jump overs (24/30 in)800-m run25 burpee box overs (24/30 in)Intermediate: For [...]

Saturday December 3, 2022

“Motivation gets you going, but discipline keeps you growing.” -Anonymous Warm Up: AMRAP 5:5 med-ball deadlifts5 plank reach-throughs (right)5 med-ball squats5 plank reach-throughs (left)5 med-ball push presses to target5 up-downs5 wall-ball shotsSpecific Warm-Up:Squat Clean and Handstand Push-Up ProgressionLoading up: 3-4 Sets: 2 squat cleans PARTNER WOD:AMRAP 30 with a partner:10 wall-ball shots (14/20 lb)6 handstand push-ups2 squat cleans [...]

Friday December 2, 2022

“Don’t be busy, be productive.” -Anonymous Warm Up: On a 6:00 clock:45 cardio10 PVC pass throughs5 shoulder pressesSpecific Warm-Up:4-5 sets of increasing difficulty and loading:5 kip swings/ring rows/pull-ups5 bench presses (increasing loading)BENCHMARK WOD: LYNNE5 rounds for max reps:Body weight bench pressesPull-ups in a single set– Rest as needed between rounds.Intended Stimulus: 10+ reps of each movement Intermediate: 5 [...]

Thursday December 1, 2022

“Do anything, but let it produce joy.” -Walt Whitman Warm Up: 1 set:1:00 couch stretch (each leg)1:00 pigeon pose (each leg)1:00 standing toe touch + overhead reach1:00 calf raises1 set:1:00 single-unders1:00 split squats (:30/leg)10 deadbugs1 set::30 high jump single-unders1:00 walking lunges10 deadbugs:30 double-undersSkill Work: 1 set for max reps:Max unbroken double-undersor2:00 max unbroken double-undersWOD:For time:10-20-30-40-50:Single DB lunges [...]

Wednesday November 30, 2022

“Continuous improvement is better than delayed perfection.” -Mark Twain Warm Up: 1 set:2:00 bike, row, or ski10 good mornings10 alternating Cossack squats10 alternating Samson stretches2:00 bike, row, or skiSpecific Warm-Up:4 sets:3 deadliftsWOD:7 sets for load:3 deadliftsIntermediate: Same as RxBeginner:5 sets for load:5 deadliftsHOME WOD: Equipment: 5 x AMRAP 1:30:20 unweighted good mornings20 jumping squatsMax-rep DB deadlifts– Rest 3:00 between sets.Bodyweight: 5 [...]

Tuesday November 29, 2022

“Age is no barrier. It’s a limitation you put on your mind.” -Jackie Joyner-Kersee Warm Up: 1 set::45 row (easy):30 hollow hold:30 plank shoulder taps:30 PVC pass thru1 set::45 row (moderate):30 hollow rock:30 push-ups:30 scap pull-ups1 set::45 row (hard):30 alternating v-ups:30 ring support hold:30 kip swingsSpecific Warm-Up: Ring Dip and BMU ProgressionWOD:On a 15:00 clock:1,700/2,000-m rowIn the remaining [...]

Monday November 28, 2022

“Even though you’re growing up, you should never stop having fun.” -Nina Dobrev Warm Up: AMRAP 5:7 up downs14 ground to overhead (10-15 lb plate)21 air squatsSpecific Warm-Up: 2 sets:5 thrusters + 5 snatchesBENCHMARK WOD: ELLEN3 rounds for time:20 burpees21 dumbbell snatches (35/50 lb)12 dumbbell thrusters (35/50 lb)Time Cap: 13 MinutesIntermediate: Same as RxBeginner:2 rounds:50 thrusters (35/45 lb)50 KB [...]