Warlock CrossFit Re-Opening Plan

Tuesday March 31, 2020


*Announcement*
Hi Team!
Starting On March 31st CrossFit will be announcing a free online competition! There will be 3 weeks of classic CrossFit workouts that can be done with equipment or minimal equipment along with scaling options. This will allow you to stay locked in, focused and have something to train and hone in on nutrition. I know I always do better with something on the schedule. Anyone can participate and payment is not required.The competition is FREE. When registering you will have the option to select a contribution amount ranging from $20 to $1000 or participate at no cost. As a participant you can select which affiliate you want to receive any of the contribution. When the competition closes 100% of those proceeds will be distributed to our affiliate or the one in accordance with their roster of supporters.

This is a great opportunity to share the benefits of CrossFit with friends, and family. Not only do we have an opportunity to raise funds for our own community, we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. I encourage everyone to share the free and accessible scaled versions of the competition with those in their lives whom this could be an entry point into improving their own fitness and health as a part of the local and global CrossFit community. I’m pumped to virtually throw down with everyone! Registration will be at Games.CrossFit.com starting on March 31st.

“People with passion can change the world for the better.” – Steve Jobs

CrossFit Daily Reading: Fast Food
Warlock Movie Club: The Fittest

Primer:
10 Minutes for Quality:
200M Run | 5 Bottom Up Burpees | 10 Tempo Air Squats | 10 Good Mornings

Barbell Primer:
5 Deadlifts | 5 Muscle Cleans | 5 Front Squats | 5 Strict Press | 5 Good Mornings |
5 Back Squats | 5 Snatch Grip Push Press | 5 Overhead Squats | 5 Push Jerks

Take 10 Minutes to Build to a Moderate weight
3 Deadlifts | 1 Hang Power Cleans | 3 Shoulder to Overhead

WOD: Go Fish
Buy-In – 1000M Row or 800M Run
Directly Into

3 Rounds:
21 Deadlifts @ 185/125
15 Lateral Burpees Over the Bar
9 Push Jerks @ 185/125

Dumbbell Version :
800M Run Directly into
30 Double Dumbbell Deadlifts @ 50/35 | 15 Lateral Burpees Over The Barbell | 12 Double DB Shoulder to Overhead @ 50/35

Bodyweight Version:
Buy-In 800M Run
Directly Into
3 Rounds:
40 Good Mornings | 15 Lateral Burpees | 9 Strict HSPU

No HSPU? 9 Piked Push Ups or 2 Wall Walks
No Run? Walk 800M

Bonus:
Romanian Deadlifts – Built to a heavy set of 5
Gymnastics:
50 V-Ups | 20 Plate Transfers | 100 Double Unders | 20 Plate Transfers
35 V-Ups | 20 Plate Transfers | 70 Double Unders | 20 Plate Transfers
20 V-Ups | 20 Plate Transfers | 40 Double Unders | 20 Plate Transfers

No Plate Transfers. 20 Shoulder Touches from the wall walk position.
No Shoulder. touches 30 Second HS Walk