Warlock CrossFit Re-Opening Plan

Wednesday September 15, 2021

Don’t be intimidated by anything – Matt Ridley

3 Rounds: 
5 Snatch Grip DL
5 Muscle Snatches 
5 Pause OHS
15 Straight Legged Sit Ups 

Mobility:
Lizard Pose
Downward Dog

Strength:

On The Every 90s x 5
3 Snatch GrIp Deadlifts + 10 Strict T2B

WOD: AMRAP 13:  “Sunbathing Wizard”
30 Deadlifts @ 225/155 
30 Wallball @ 20/14
30 C2BPU
*200M Run After Each Movement

Modifications: 
Deadlifts: 30 Cal Bike
Wallball: Goblet Squat
C2B: Pull Ups | 3s Hold On Above Rings | Heavy KB Swings
Run: .4 Mile Assault Bike

Dumbbell:  
30 Double DB Deadlifts @ 50/35
30 Single DB Thrusters @ 50/35
30 Single DB Snatches @ 50/35
*200M Run After each movement 

Bulletproof Shoulders
30 Deadlifts @ 225/155
30 DB Goblet Squats
30 Barbell Bent Over Rows 
*200M Run After Each Movement

Bodyweight:
90 Good Mornings 
30 Jumping Squats
30 Pull Ups 
200M Run After Each Movement


Stimulus: Threshold
This is very open like. This should have around 60 Deadlifts | 30-60 Wallball | 1000M of running and 30 C2BPU

Strategy: Let’s aim to push the movements inside and recover on the run. Movements inside should be completed in 1-3 sets. Keep in mind this is a 13 minute time domain. We want to test the pull up game on the back end of this workout. So keep everything small because that will be the bottleneck of this workout. 

Mindset: Pace yourself to push the C2BPU or your modification of the C2BPU

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