Warlock CrossFit Re-Opening Plan

Sunday February 9, 2020

Hey Team! This will be day two of our Wodapalooza team prep weekend. You’re welcome to jump in. We’ll be starting around 8 am for those of you that want to join you’re welcome to get your fitness on. This will be more of an open gym format where you are responsible for your workouts, scaling etc. Class will still be at 10 am and Open gym at 11 till noon.

10 AM Class:

Strength: EMOM x 10
3 Deadlifts (climbing)
40s Hollow Hold


WOD: 5 Rounds for Time “Main Site”
20 Wallball @ 20/14
10 Deadlifts @ 225/155


Performance @ 185/135
Fitness @ 155/105 | WB @ 14/10
Fit Light @ 135/85 | WB @ 14/10

8 am WOD: Chipper
40 Synchro Deficit HSPU
30 Sandbag cleans (other teammates hold the sandbag)
20 DB Box Step Overs @ 70/50
40 Synchro Strict HSPU
20 Sandbag cleans (other teammates hold the sandbag)
15 DB Box Step Overs @ 70/50 (all 4)
40 Synchro Kipping HSPU
10 Sandbag cleans (other teammates hold the sandbag)
10 DB Box Step Overs @ 70/50 (all 4)

*25 Minute time cap

9 am: Circus Olay
0-6 Minutes: 100 Double Unders + HS Walk Ramp + Max Clean and Jerk
6-12 Minutes: 100 Double Unders + HS Walk Course + Max Snatch
12-18 Minutes: 100 Double Unders + HS Walk 50 Ft + Max Thrusters

*Score is total combine weight

11 am: “Robin Remix”
15 Synchro Thrusters @ 115/75
15 Synchro Chest to bar
15 Synchro Lateral Burpees Over Bar (worm style)
12 Synchro Snatches @ 115/75
12 Synchro Chest to Bar
12 Synchro Lateral Burpees over Bar (worm style)
9 Synchro Front Squats @ 115/75
9 Synchro Chest to bar
9 Synchro Lateral Burpees over Bar (worm style)