07.06.2019

Announcements

New KidFit 6-week program starting July 10th! Wed @ 8:30am (ages 3-4) and 9:00am (ages 5-8) w/ Coach Heather. Only 10 spots available in each class! Register: https://bit.ly/2J6DUK0

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

3 Rounds:

1 Minute Bike (Increasing Pace Each Round)

1 Minute PVC Movement + Stretch

1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers Video

2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats

3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

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MOBILITY (INCLUDED IN GROUP WARMUP)

PVC Pass Throughs

PVC Lat Stretch

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MOVEMENT PREP (12:00 – 25:00)

TOES TO BAR

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar



POWER SNATCHES

3 Snatch Grip Deadlifts

3 Snatch High Pulls

3 Hang Power Snatches

3 Power Snatches



THRUSTERS

4 Strict Presses

4 Push Presses

4 Front Squats

4 Thrusters

Build to Workout Weight

WOD

Nail Biter (AMRAP – Reps)

In Teams of 3:

4 Rounds:

2 Minutes Toes to Bar

2 Minutes Power Snatches (75/55)

2 Minutes Thrusters (75/55)

2 Minutes Calorie Bike

Score is total reps.

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Knuckle Drags

Side Lunges

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

Side Shuffles

High Knees

Butt Kickers

Skip for Height

Skip for Distance

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MOBILITY (10:00 – 12:00)

Dumbbell Assisted Straddle Stretch: 40 Seconds Each Direction

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MOVEMENT PREP (12:00 – 20:00)

FARMERS CARRY

50 Meter Light Dumbbell Farmers Carry



PROWLER PUSH & RUN

50 Meter Empty Prowler Push

100 Meter Run

WOD

State Farm (Time)

5 Rounds:

50 Meter Prowler Push

100 Meter Dumbbell Farmers Carry

200 Meter Run

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Prowler Push

Rx: (90/45)

MRx: (45/30)

Farmer Carry

Rx: (50’s/35’s)

MRx: (35’s/25’s)