WOD 01.09.18

Announcements

Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Registration for the Open begins on Jan. 11th! More details TBA.
Reminder: 2 hours of Open Gym now on Sundays from 9:30-11:30am

CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

-:30 Seconds-

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

-Barbell Warmup-

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Mobility

Warm-up (No Measure)

Childs Pose on Box – 1 Minute

Front Rack Stretch – 1 Minute

Technique

Box Jump (No Measure)

10 Small Hops

10 Tall Hops

3 Step-ups (Each Leg)

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

Chest to Bar Pull-ups (No Measure)

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Kettlebell Swings (No Measure)

5 Kettlebell Deadlifts

5 Hip Hinges

5 Russian Swings

5 Full Swings

Front Squat (No Measure)

Establish Front Rack Position

2 Pausing Front Squats

2 Front Squats

Push Press (No Measure)

5 Strict Press

5 :05 Second Dip Hold

5 Push Press

Deadlift (No Measure)

10 Hip Hinges

5 Deadlifts

Wall Balls (No Measure)

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Rehearsal

Warm-up (No Measure)

1 Round

3 Box Jumps

3 Chest to Bar Pull-ups

3 Kettlebell Swings

3 Front Squats

3 Toes to Bar

3 Push Press

3 Deadlifts

3 Wall Balls

3 Burpees

3 Double Unders

WOD

Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders
We want to look at the whole workout when considering strategy, not just its individual parts. Looking at one movement at a time could cause you to aggressively push the pace on certain movements, trying to complete large or unbroken sets. An example of this is a movement like Kettlebell Swings. Many of us may be able to go unbroken on this movement , but doing so may slow the movement that follows. Rather than having a specific number in mind as far as repetitions, let’s think about keeping both the breaks and transitions to less than 10 seconds. If you focus on minimizing those numbers, you will break up the movement accordingly. Thinking of this workout as 300 reps for time, not 10 sets of 30.