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Warlock CrossFit Re-Opening Plan

Tuesday May 25, 2020

“I wish I knew how you could overstate the value of the deadlift.” – Greg Glassman

Our facility and gym is still closed. We are offering the following online and outdoor recreational activities if you’re looking to move. You’re welcome to bring a friend. This is a great opportunity for them to try it.

Tuesday through Friday are as follows: 
6 am – Zoom
7:30 am – Low Risk Outdoor Recreational Activities @ Warlock Back Parking Lot
9:00 am – Low Risk Outdoor Recreational Activities @ Hillcroft
12:00 pm- Low Risk Outdoor Recreational Activities @ Warlock Back Parking Lot
5:00 pm – Low Risk Outdoor Recreational Activities @ Warlock Back Parking Lot
6:00 pm – Zoom

Mobility:
Lizard | Pigeon | Seated Cross Shin | Seated Straddle

Primer: 3 Rounds 
10 Sit Ups | 10 Superman Holds | 5 Walk Outs | 
10 Good Mornings | 10 Samson Stretch | 30s In Table Top

WOD: Flex Seal
50 V-Ups | 25 Ft HS Walk
25 Deadlifts @ 185/125 | 25 FT HS Walk
40 V-Ups | 25 FT HS Walk
20 Deadlifts @ 185/125 | 25 FT HS Walk
30 V-Ups | 25 FT HS Walk
15 Deadlifts @ 185/125 | 25 FT HS Walk
20 V-Ups | 25 FT HS Walk
10 Deadlifts @ 185/125 | 25 FT HS Walk
10 V-Ups | 25 FT HS Walk
5 Deadlifts @ 185/125 | 25 FT HS Walk

Dumbbell Version
All The Same except DB Weight is 80/55 or something heavier. No need to increase the reps for modifications. If you have a single dumbbell let’s 2x the reps. 

Bodyweight: 
Turn the deadlifts into 50-40-30-20-10 of Good Mornings 

Bulletproof Shoulders: 
50 Ft of Bear Crawl = 25 FT of HS Walks. If you’re not as fit go 25 Feet for bear crawl. It should take you around 30 seconds.