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Warlock CrossFit Re-Opening Plan

Monday December 27, 2021

“Beware the investment activity that produces applause; the great moves are usually greeted by yawns.” – Warren Buffett

Barbell Warm Up: 
2 sets
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

Skill Work:
5 sets for load:
4 hang power cleans

WOD:
3 rounds for time:
7 strict muscle-ups
10 hang power cleans (185/125 lb)

Intermediate: 
3 rounds for time:
1:00 strict muscle-ups
10 hang power cleans (135/95 lb)

Beginner:
3 rounds for time:
7 strict pull-ups
10 hang power cleans (75/55 lb)

Movement scaling options: 
Strict Muscle-Ups: 1:00 to accumulate reps, banded transitions, false-grip pull-ups or ring rows
Hang Power Cleans: Load, DB options

Alternate Workout: 
3 rounds for time:
7 seated L-sit muscle-ups
10 DB hang power cleans

Cool down: 
3 sets:
10 Cuban presses (PVC)
10 ATY drills (no weight)