Warlock CrossFit Re-Opening Plan

Tuesday September 21, 2021

“Wake up beauty. It’s time to beast.” -Anonymous 

Warm Up:
3-5 Reps Jump and Land Hands at side (hip ext / foot work) 
20s Single Unders | 20s Rest | 20s Single Unders 

3-5 Jump and Land  (hands at shoulders)
20s sDouble Unders | 20s Rest | 20s Double Unders 

3-5 Jump and Punch with arms overhead
20s double unders | 20s Rest | 20s DOuble Unders 

3-5 Push jerk with light DB

Skill Work:
EMOM 12 Minutes:
1) 5 Depth Jumps
2) Box Jumps for height
3) 5 BJ from seated

WOD:
3 Rounds For Time
25 DB Push Jerks @50/35
50 Double Unders
25 Weighted Step-Ups @ 24/20
50 Double Unders

Time Cap: 12 min
Loading: 2/5
Skill: 4/5
Volume: 5/5

Intermediate:
3 Rounds For Time
25 DB Push Jerks @35/20
25 DU
25 Weighted Step-Ups @24/20
25 DU

Beginner:
3 Rounds For Time
20 DB Push Jerks @15/10
60 Single Unders
20 Step-Ups
60 Single Unders

Limited Equipment:
3 Rounds For Time:
25 DB Push Jerks
50 Double Unders
25 Weighted DB Lunges 50 Double Unders

Movement Scaling Options:
DB Push Jerks: Load, Push Press, Strict Press
Double Unders: 1 Min of Attempts, 70 Single Unders
Weighted Step-ups: Load, Height, Unloaded

Cool Down:
Quad Stretch
Child’s Pose 
Downward Dog