08.10.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Run Warmup

200 Meter Run



30 Seconds

Reverse Lunges

Pigeon Pose (30 Seconds Each Side)



Slow Air Squats

Squat Hold



Push-up to Down Dog

Child’s Pose



Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations

5 Front Squats

5 Strict Press & Reach

5 Thrusters

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MOVEMENT PREP (10:00 – 25:00)

ROPE CLIMBS

2 Minutes of Rope Climb Practice



BOX JUMPS

5 Box Jumps with Step Down (Low Box)

4 Box Jumps with Step Down (Medium Box)

3 Box Jumps (Workout Height Box)



THRUSTERS

5 Push Press

5 Thrusters

_

Build to Workout Weight

WOD

31 Heroes (AMRAP – Reps)

Teams of 2, AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

400 Meter Continuous Wreck Bag Run (50/35)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Row & Stretch

300 Meter Easy Row

1 Minute of Down Dog



200 Meter Moderate Row

45 Seconds of Up Dog



100 Meter Faster Row

30 Seconds of Active Divebombers



Double Dumbbell Warmup

5 Romanian Deadlifts

5 Double Dumbell Russian Swings

5 Double Dumbbell Hang Cleans

5 Strict Press & Reach

5 Pausing Front Squats

*Completed with light set of dumbbells

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MOBILITY (12:00 – 15:00)

Couch Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

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MOVEMENT PREP (15:00 – 25:00)

ROW

30 Second Catch Position Hold with Feet Out

20 Seconds Easy Row with Feet Out

100 Meter Easy Row (Feet Strapped In)



DOUBLE DUMBBELL DEADLIFTS

Performed With Light Dumbbells:

10 Wall Hip Hinges

10 Double Dumbbell Deadlifts



DOUBLE DUMBBELL PUSH PRESS

With Lighter Dumbbells:

5 Strict Presses

5 Dip & Stands

5 Push Presses

_

Build to Workout Weight

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PRACTICE ROUND (25:00 – 35:00)

1 Round

100 Meter Row

Into…

3-2-1

Double Dumbbell Deadlifts

Double Dumbbell Push Press

Build to Workout Weight

WOD

Double Fist (Time)

For Time:

500 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

1000 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

500 Meter Row

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Dumbbells:

RX: (35’s/25’s)

MRx: (25’s/15’s)