Warlock CrossFit Re-Opening Plan

Category: Uncategorized

Monday June 27, 2022

“Push harder than yesterday if you want a different tomorrow.” -Anonymous Warm Up: 1 set:10 alternating elbow instep + reach10 air squats1:00 row (easy)1 set:10 single-leg RDLs (scales)/leg5 plate squats (:03 at the bottom)1:00 row (moderate)1 set:10 dead bugs10 pause air squats (:03 at the bottom)15/20-cal row (fast)Specific Warm-Up: EMOM 4:2-3 wall squatsWOD:AMRAP 20:200-m run21/30-cal. row40 air [...]

Sunday June 26, 2022

“Definition of a really good workout: when you hate doing it, but you love finishing it.” -Anonymous Warm Up: 1 set:10 lateral hops over the barbell10 alternating in-place lunges1 set:10 lateral hops over the barbell10 alternating barbell lungesSkill Work: On a 5:00 clock:Every :30 perform:2 power cleans– Cleans must be performed as touch and go repsWOD:For time:30-20-10:Power cleans [...]

Saturday June 25, 2022

“Care about peoples’ approval, and you will always be their prisoner.” -Lao Tzu Partner Warm Up: On an 8:00 clock:3 inchworms + 1 push-up/each6 samson stretch lunges9 wall-ball shots– One partner rows, bikes, or skis for calories while the other performs the 3-6-9Specific Warm-Up: 2 sets::20 GHD sit-up– Rest 1:00 between sets while partner worksPARTNER WOD:AMRAP 25 [...]

Friday June 24, 2022

“You don’t get the ass you want by sitting on it.” -Anonymous  Warm Up: 3 sets:Every 3:00:Run 200-mRow 200/250-m-rest the time remaining in the 3:00 window.Specific Warm-Up: Chest to bar pull-up reviewWOD:On a 20:00 clock, each for time:From 0:00-5:00:800-m sprintFrom 5:00-10:00:75 chest-to-bar pull-upsFrom 10:00-15:00:75 burpees-to-targetFrom 15:00-20:00:800/1,000-m row– Score is total combined work time.Intermediate: On a 20:00 clock, [...]

Thursday June 23, 2022

“The only discipline that lasts is self-discipline.” -Anonymous Warm Up: 1 set::30 run, bike, row, or ski10 staggered stance good mornings/leg5 inchworms with a push-up1 set::30 run, bike, row, or ski10 good mornings + jump for height20 alternating shoulder taps in pike position1 set::30 run, bike, row, or ski10 alternating cossack squats50-foot bear crawl with hips high1 [...]

Wednesday June 22, 2022

“Set a goal that makes you want to jump out of bed in the morning.” -Anonymous Warm Up: 1 set:10 arm swings across10 arm swings overhead10 leg swings/leg10 air squats10 knee push-ups1 set::30 kettlebell low-swings:30 goblet squats (slow)1 set::15 kettlebell swings to shoulder height:15 kettlebell swings to overhead:30 goblet squats (fast)Skill Work: On a 10:00 clock:1 thruster– Build [...]

Tuesday June 21, 2022

“Be there energy you want to attract.” -Anonymous Warm Up: 1 set:20 alternating box step-ups (10/leg)16 single arm DB row (8/side)8 knee push-ups1 set:20 box jumps (20/24)16 single arm DB row (8/side)8 push-ups1 set:10 box jumps (24/30)16 single arm DB row (8/side)8 deficit push-ups (using DBs)Specific Warm-Up: Muscle-Up ProgressionWOD:For total reps:EMOM 14:Min. 1 | :30 box [...]

Monday June 20, 2022

“Be a good person but won’t waste time to prove it.” -Anonymous Warm Up: 1 set:10 alternating hamstring scoop stretch10 alternating Samson stretch1 set:10 plate hops20 alternating toe-taps to plate:20 plank hold1 set:10 single-leg plate hops/leg20 alternating toe-taps to plate:20 single-arm plank hold/arm1 set:10 plate hops10 sit-ups5 single-leg plate hops/leg10 sit-upsSpecific Warm-Up: Double-under progressionWOD:On a 10:00 clock [...]

Sunday June 19, 2022

“You don’t have to be extreme. Just consistent.” -Anonymous Warm Up: 1 set:200-m run2 sets:10 single-arm ring rows10 single-side archer knee push-ups50-ft single-arm DB overhead carry– Complete all movements with one arm, then perform the second set with the other arm.2 sets:10 v-ups10 kip swings50-ft double DB overhead carrySkill Work: For reps:1:00 shuttle runs– Rest 1:301:00 shuttle [...]

Saturday June 18, 2022

“To be successful, focus on your strengths and develop them.” -John C. MaxwellWarm Up: 1 set:10 sit-ups10 push-ups10 DB deadlift1 set:10 sit-ups5-10 piked push-ups10 DB deadlift + shrug1 set:10 sit-ups:30 handstand hold10 DB hang power clean1 set:10 sit-ups5 handstand push-ups10 DB power cleanSpecific Warm-Up: Muscle-Up ProgressionsWOD:AMRAP 20:2 muscle-ups4 handstand push-ups8 DB power cleans (35/50 lb)Intermediate: AMRAP 20:2 [...]