06.05.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

3 Rounds:

30 Seconds Each

Single Unders

Active Samson + Air Squats

Straight Leg Inchworms

Barbell Warmup

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

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MOBILITY (10:00 – 12:00)

Child’s Pose on Box: 30 Seconds



Pigeon Pose on Box: 45 Seconds Each Side

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MOVEMENT PREP (12:00 – 25:00)

DOUBLE UNDERS:

15 Seconds Quick Single Unders

15 Seconds High Single Unders

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30 Seconds High Double Under Practice

Movement Substitutions

Reduce Reps

150 Single Unders

2 Minutes of Practice



BURPEE BOX JUMP OVERS:

10 Step-overs Each Leg

8 Box Jump Overs (Lower Height)

6 Frog Hops

4 Burpee Box Jumps Overs (Workout Height)



FRONT SQUATS:

20 Second Pausing Front Squat (Emphasizing Bar Up)

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5 Front Squats

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Build to Workout Weights

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PRACTICE ROUND (25:00 – 30:00)

1 Round

12 Double Unders

6 Front Squats

3 Burpee Box Jump Overs

Performed With Opening Weight

WOD

Slap Happy (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats

4 Burpee Box Jump Overs

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats

4 Burpee Box Jump Overs

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats

4 Burpee Box Jump Overs

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Front Squats

Rx: A1 (95/65), A2 (115/80), A3(135/95)

MRx: A1 (65/45), A2 (80/55), A3 (95/65)

Box Jumps

Rx: (24/20)

MRx: (20/16)