Warlock CrossFit Re-Opening Plan

Thursday April 22, 2021

“We either make ourselves miserable or make ourselves strong. The amount of work is the same.” -Carlos Castaneda

PRIMER:
Tabata:
Cal Machine
Burpees

Full Tabata for Each Movement.

MOBILITY:
Down Dog
Saddle

GYM WOD:
Clean Pull Complex: 5x
1 Clean Grip Tempo DL 4s Up, 4s Down +
1 Clean Grip DL +
1 Clean Pull +

Start at 85% and Build to 105% of 1 RM

Directly into 12 Minutes to find a 5 Rep Max Strict Press 

AT HOME WOD:

Dumbbell Version: 
Double DB Thrusters. Everything else is the same. 

Bulletproof Shoulders:
3 Tempo Sumo Deadlifts + 
6 Sumo Deadlift High Pulls +
10 Seconds Hold with barbell at hip

Bodyweight
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes