Warlock CrossFit Re-Opening Plan

Team Saturday | February 8, 2020

Hey Team! All workouts today will be teams of 4. My Wodapalooza team will be training starting around 10 am till 1 pm. You guys are welcome to jump in and train with us or hang out until 1 ish. We will be training, so it will have more of an open gym feel from 10-1. It will make for a fun few hours whether you want to hang out or get some more fitness in. All are welcome and you can modify the workouts anyway you want 🙂

8, 9 and 10 am WOD: Teams of 4 “Steel Toe”

3 Rounds: 50 Cal Row and 50 Cal Bike (simultaneously | 25 Triplet Synch Toe to Bar |

Then Directly Into…

15 Synchro Clean and Jerk @ 135/95
15 Synchro Clean and Jerk @ 185/125
15 Synchro Clean and Jerk @ 225/155

Scaled: 50 Cal Row and 50 Cal Bike (simultaneously) | 25 Triplet Synchro Knee’s to Chest | 45 Sync Clean and Jerks @ 95/65

11:00 am WOD: Teams of 4: Lucie

3 Rounds: 1,000M Team Run | 15 Ring Muscle Ups | 75 Synchro Squats

Scaled: 3 Rounds: 600M Team Run (no plate) | 15 Burpee Pull Ups | 50 Synchro Squats

*35 Minute Cap

Athletes will complete the run carrying a 45/25 lb plate. It will be the 400M Loop + the hill and back down. Athletes just doing a 600 will run directly up the hill. Upon returning the team will complete 15 ring muscle ups while the other 3 team members hang from the pull up bar. At that time all 3 team members will complete 75 Squats on the turf Progressing every 25 Reps.

12:00 Noon WOD: Teams of 4: Pump Sesh Triplet

MM Complete:
30 Strict Pull Ups | 30 DB Bench Press @ 70 | 30 DB Thrusters @ 70
20 Strict Pull Ups | 20 DB Bench Press @ 70 | 20 DB Thrusters @ 70
10 Strict Pull Ups | 20 DB Bench Press @ 70 | 20 DB Thrusters @ 70

+

FF Complete:
30 Strict Pull Ups | 30 DB Bench Press @ 50 | 30 DB Thrusters @ 50
20 Strict Pull Ups | 20 DB Bench Press @ 50 | 20 DB Thrusters @ 50
10 Strict Pull Ups | 10 DB Bench Press @ 50 | 10 DB Thrusters @ 50

Male pairs work first with one partner working at a time. Directly into females working one at a time until all work is complete or the 17 minute time cap is reached. For Training Purposes some athletes may be doing floor press.