Warlock CrossFit Re-Opening Plan

Monday June 1, 2020


“You can’t be trapped in a game of “check off the boxes” that never produces a winner. Your success is found in doing what matters most.” – Gary Keller

Happy Monday Team! We will continue to run Low Risk Outdoor Recreational Activities and Zoom Classes. You are welcome to bring a friend on all platforms to help keep them moving as we continue to social distance as we prepare for Reopening the gym. Thanks for all your continued support and we’re looking forward to seeing you for outdoor activities and online. Do yourself a favor and get into one of those classes if you haven’t already. It will help and we would love to see you! 

Zoom: 6 am and 6 pm
Outdoor Activities: 7:30 am, 12 pm, 5 pm at Warlock
9 am at HillCroft

Mobility:
Couch Stretch | Happy Baby | Laying Front Rack Stretch | Lizard Pose

Primer: 
200M Jog | 60s Russian Baby Makers 
200M Jog | 60s Wall Squats 
200M Jog | 60s Inch Worm to Push Ups 
200M Jog | 60s Glute Bridges

3 Rounds: 3 Muscle Cleans | 3 Front Squats | 3 Strict Press + 3 Push Press
WOD: Base Camp – AMRAP 15
1 Round of Strict Cindy
1 Power Clean and Jerk @ 185/135 
1 Round of Strict Cindy
2 Power Clean and Jerk @ 185/135
1 Round of Strict Cindy
3 Power Clean and Jerk @ 185/135

Strict Cindy = 5 Strict Pull Ups | 10 Push Ups | 15 Air Squats

Dumbbell: 
Double Dumbbell Power Clean and Jerk @ 70/50 

Odd Object: 
Ground to Overhead 2-3 Times the reps depending on load

Bodyweight: 
Start at 4 Burpees. Climb up by 4’s. 4-8-12-16-20-24-28-32 etc

Bulletproof Shoulders: 
5 Ring Rows | 10 Piked Toe Touches | 15 Air Squats |
Clean and Jerk = 3  High Pulls + 3 Strict Press on Each side. Move for quality