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Warlock CrossFit Re-Opening Plan

Wednesday May 27, 2020

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction.” – Greg Glassman

Mobility:
Couch Stretch | Straddle Stretch | Puppy Dog | Thread the Needle 

Primer: 2-3 Rounds
 30s Walk Out  | 30s single Unders | 30s Shoulder Taps | 30s Sumo Squats | 30s High Pull (per side) | 30s Samson Stretch | 30s Strict Press (per side) |

WOD: Five Below 
AMRAP 5 
Buy In 100 Double Unders In Max Rounds of
6 Lateral DB Burpees
12 Dumbbell Front Squats @ 50/35

Rest 5 Minutes 

AMRAP 5
Buy In 100 Double Unders In Max Rounds of
6 Lateral DB Burpees
9 Dumbbell Thrusters @ 50/35 

Rest 5 Minutes

AMRAP 5 
Buy In 100 Double Unders In Max Rounds of
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters @ 50/35

Barbell Version:
Barbell @ 95/65 Same Movements. Burpees are lateral over barbell

Body Weight: 
DoubleUnders = 100 Jumping Double Taps 
Lateral Burpees = Burpees 
Dumbbell Front Squats = Alternating Jumping Lunges
Dumbbell Thrusters = Jumping Squats 
1 Dumbbell Clusters = Alternating Lunges + Jumping Squat 

Bulletproof Shoulders: 
Buy In 100 Double Unders In Max Rounds of
Burpee = Top Up Burpee 
Dumbbell Front Squats = 12 Single DB Goblet Squat
Dumbbell Thrusters = 6 Single DB Thruster (6 per side)
Dumbbell Clusters = 9 Single DB High Pulls (9 per side)