Warlock CrossFit Re-Opening Plan

Category: Daily Workout

Tuesday October 27, 2020

“The world is changed by your example, not by your opinion.” - Tim FerrissPrimer:AMRAP 5 | 5 Burpees | 10 Lunges | 3 Jumping Squats for Height | WOD: Squat Cycle Week 4 Day 1Back Squats: Percentages based off your 1 Rep Max Back Squat 8 @ 65%8 @ 70%6 @ 75%6 @ 80%Front Squats: Percentages based [...]

Monday October 26, 2020

“Most people think they lack motivation when they really lack clarity of their goals” - James Clear Primer:EMOM x 9Min 1: 15/12 Cal RowMin 2: 10 Cossack Squats Min 3: 10 hollow Rocks + Sit Ups Min 4: 5 Push Ups + 10 Air SquatsFight Night: AMRAP 2220 Thrusters @ 95/6520 Hang Power Snatches @ 95/6520 Box Jumps @ [...]

Sunday October 25, 2020

“Champions aren’t addicted to tomorrow because they’re too busy focusing on today” - Nick SabanPrimer:  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: AMRAP 3: Burpee Box Jump Overs [...]

Saturday October 24, 2020

“Work on what you lack if you want to be a champion” - Louie Primer:AMRAP 5 | 10 Plate Squats | 10 Sit Ups | 10 Air Squat | 3 Jumping Squats WOD: Squat Cycle Week 3 Day 2Back Squats: Percentages based off your 1 Rep Max Back Squat 10 @60%10 @65%8 @ 70%8 @ 75%Front Squats: Percentages [...]

Friday October 23, 2020

“WOD with integrity.”3 Rounds: 60s Bike | 10 Hand Release Push Ups | 5 Split Jerks | 5 Walk Outs |Strength:  Split Jerk: 12 Minutes to Build to a heavy single WOD: Kick and Push 0:00 - 12:00 3 Push Press @ 135/953 T2B3 Cal BikeAscending 3,6,9,12,15,18,21, 24 etcBulletproof Shoulders: 3 DB Box Step Ups 3 Tuck Ups3 Cal Row

Thursday October 22, 2020

“Do what works for you, not what you like to do”  - LouiePrimer: 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-Sit or 20 Ring Rows3 Minute [...]

Wednesday October 21, 2020

Fitness is a hedge against sickness. - Greg GlassmanPrimer:3 Minute Row: Min 1 Slow | Min 2 15s + 2K Pace | Min 3 12s+ 2K PaceBarbell Warm Up EMOM x 6 Snatch Grip DL + Muscle Snatch + SGPP + OHS + Snatch Balance + Hang Squat Snatch Strength + Conditioning:On The Minute Until Failure (12 [...]

Tuesday October 20, 2020

“Anytime you can replace a barbell with a sandbag or a dball you should absolutely do that. Use them, they’re fantastic” - Pat SherwoodPrimer:AMRAP 5 | 5 Burpees | 5 Goblet Squats | 3 Jumping Squats for Height |WOD: Squat Cycle Week 3 Day 1Back Squats: Percentages based off your 1 Rep Max Back Squat8 [...]