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Warlock CrossFit Re-Opening Plan

Wednesday September 1, 2021

“Crossfit is a mix of cardio, strength training, and incessantly talking about CrossFit.” -Anonymous 

PRIMER:
3 Rounds: 
5 Empty Barbell DL
5 Muscle Cleans 
5 Press and Reach
5 Front Squats

20s Dead Hang 
20s Shoulder Taps 
20s Sit Ups 

MOBILITY:
Lizard Pose
Twisted Cross 

STRENGTH:
Deadlifts  5×3 @ 70-80%
16 Single Leg V-Ups after each set

WOD: 
5 Strict Pull Ups + 5 Box Jump
10 Strict Pull Ups + 10 Box Jump
15 Strict Pull ups + 15 Box Jump 

5 Strict C2B + 5 Box Jump 
10 Strict C2B + 10 Box Jump 
15 Strict C2B + 15 Box Jump 

5 Bar Muscle Ups + 5 Box Jumps 
10 Bar Muscle Ups + 10 Box Jumps 

*No Penalty For Breaks 
Time Cap 12 Minutes 

Modifications: 
Pull Up: KB Swing | 2 Second Hold On Rings
C2B: Heavier KB Swing | 3s Hold On Rings
Bar Muscle Ups: Devil Press | Burpee Chest To Bar 

Banded Pull Ups | Ring Pull Ups are also okay. 

Dumbbell:  
Same Rep Scheme
Pull Ups: Normal DB
C2B: Heavier DB

Bulletproof Shoulders:
5s Dead Hang For Every Pull Ups | 

Bodyweight:
RX