Warlock CrossFit Re-Opening Plan

Wednesday July 29, 2020


“Love the pressure”

You can’t stay at the top if you aren’t comfortable in high-stress situations. The ability to remain cool under fire is the one trait of elite performers that is most often thought of as inborn. It’s a learnable skill developed through practice. You can learn to love the pressure. The trick is to first make the choice to devote yourself passionately to self improvement. 

Body Armor: 4 Rounds
30s Empty Barbell Good Mornings | 15s Rest
30s Banded Pull Aparts | 15s Rest
30s Hollow Hold | 15s Rest

WOD: Rest Stop
AMRAP 5 
600M Run + 1 Round of Cindy
Max Squat Cleans @ 135/95 

Rest 5 Minutes 

AMRAP 5: 
400M Run + 2 Rounds of Cindy
Max Squat Cleans @ 155/105 

Rest 5 Minutes 
200M Run + 3 Rounds of Cindy 
Max Squat Cleans @ 185/135 

1 Round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

No Pull Ups: Dumbbell Bent Over Rows 

Bulletproof Version: 
1 Round of Cindy = 8 Tempo DB Bent Over Rows (4 Per side) + 16 Shoulder Taps + 15 Air Squats 

AMRAP 5 
600M Run + 1 Round of Cindy 
Max Goblet Squats  

Rest 5 Minutes 

AMRAP 5: 
400M Run + 2 Rounds of Cindy
Max Goblet Squats

Rest 5 Minutes 
200M Run + 3 Rounds of Cindy 
Max Goblet Squats

Dumbbell Version:
AMRAP 5 
600M Run + 1 Round of Cindy
Dumbbell Squat Cleans @ 50/35  

Rest 5 Minutes 

AMRAP 5: 
400M Run + 2 Rounds of Cindy
Dumbbell Squat cleans @ 60/40

Rest 5 Minutes 
200M Run + 3 Rounds of Cindy 
Dumbbell Squat Cleans @ 70/50

No Pull Ups: Dumbbell Bent Over Rows

Run Substitutions: 
600M: 750M Row | 42/30 Cal Bike
400M: 500M Row | 25/18 Cal Bike
200M: 350M Row | 12/9 Cal Bike 

Pull Ups: Reduce Reps | Ring Rows | Strict Pull Ups (3) | 5-10s hold above the bar
Push Ups: Reduce Reps | Elevate Hands to Box or Bench | Knee Push Ups