Warlock CrossFit Re-Opening Plan

Wednesday September 29, 2021

“What would you do if you weren’t afraid?” – Jesse Williams

Partner Warm Up: 
12 Minutes

Set 1
100m Jog + 5 Up-Downs KB Hold at Side

Set 2
100m Jog + 5 Up-Downs KB Hold at Chest

Set 3
100m Jog + 5 Up-Downs KB Hold Overhead

Set 4
10 Up-Downs
KB Goblet Squat Hold

Skill Work:
8 Minutes of KB Swings / Workout Prep

WOD:
AMRAP 5
5 KB Swings Single-Arm Swings @53/35
10 Up-Downs to Plate

Rest 3 Minutes

AMRAP 4
10 Russian KB Swings 10 Up-Downs to Plate

Rest 3 Minutes

AMRAP 3
Max Distance Single-KB Carry

Time: 12 Minutes
Loading: 2/5
Skill: 3/5
Volume: 4/5

Intermediate: 
AMRAP 5
5 KB Swings Single-Arm Swings / Arm @35/26
10 Up-Downs to Plate

Rest 3 Min

AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate

Rest 3 Min

AMRAP 3
Max Distance Single-KB Carry

Beginner:
AMRAP 5
5 KB Swings Single Arm Swings / Arm @ 26/18
10 Up-Downs to Plate

Rest 3 Min

AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate

Rest 3 Min

AMRAP 3
Max Distance Single-KB Carry

Limited Equipment: 
AMRAP 5:
5 DB Swings SIngle Arm Swings / Arm
10 Up-Downs
Rest 3 Minutes
AMRAP 4:
10 Russian DB Swings
10 Up-Downs
Rest 3 Minutes
AMRAP 3:
Max Distance DB Carry

Movement scaling options: 
Single-Arm Swings: Load
Up-Downs to Plate: Reps, Deck Squats
Russian KB Swings: Load
KB Carry: Load

Cool down: 
3 Sets
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
30 Seconds Single-Arm KB Rack Hold / Side