Warlock CrossFit Re-Opening Plan

Saturday September 19, 2020


Just because a man lacks use of his eyes doesn’t mean he lacks visions – Stevie Wonder

Primer: 2 Minute Machine | 2 Minute Pigeon Pose (1 Minute on each side)  then

2 Rounds: 5 Inch Worms | 30s Hollow Hold | 10 Pendlay Row | 30s arch Hold | 60s Cal Machine

8 Minutes to Build to a moderately heavy clean and jerk 

Door Dash 
40 Cal Bike or 50 Cal Row 
20 Hang Clean and Jerks @ 165/115
400M Run 
20 Bar Muscle Ups 
400M Run
20 Hang Clean and Jerks @ 165/115
40 Cal Bike or 50 Cal Row 

*In Place of 20 Bar Muscle Ups get 40 Chest to Bar Pull Ups 
*Time Cap 25 Minutes 

No Bar Muscle Up Version: 
40 Cal Bike or 50 Cal Row 
20 Hang Clean and Jerks @ 165/115
400M Run 
40 Barbell Rows at your clean and jerk weight
400M Run
20 Hang Clean and Jerks @ 165/115
40 Cal Bike or 50 Cal Row 

Bulletproof Shoulders: 
40 Cal Bike or 50 Cal Row 
20 Sumo Deadlift High Pulls @ 95/65
400M Run
200M Farmers Carry @ 70/53
400M Run
20 Sumo Deadlift High Pulls @ 95/65
40 Cal Bike or 50 Cal Row