WOD 01.11.18

Announcements

Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Open Gym now on Sundays from 9:30-11:30am

CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Med-ball Slams

Active Samson

Push-up to Down Dog

Air Squats

Active Spidermans

Single Unders

Med-ball Deadlifts

Med-ball Front Squats

Single Unders

Mobility

Warm-up (No Measure)

Ankle Stretch – 30 Seconds Each Leg

Squat Hold – 1 Minute

Technique

Double Unders (No Measure)

15 Seconds Single Unders

15 Seconds High Single Unders

15 Seconds Double Taps

15 Seconds Double Under Practice

Med-Ball Squat Cleans (No Measure)

5 Deadlift

5 Deadlift + Shrug

5 Front Squat

5 Pull Unders

5 Med-ball Squat Cleans

Rehearsal

Warm-up (No Measure)

1 Round:

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans

WOD

Curve Ball (Time)

For Time:

100 Double Unders

50 Abmat Sit-ups

25 Med-ball Squat Cleans (30/20)

80 Double Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans (30/20)

60 Double Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans (30/20)

40 Double Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans (30/20)

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans (30/20)
With much of the work being front loaded here, having a plan will prevent you from hitting a wall after the first couple rounds. Planning to break two or three times for at least the first two rounds will allow you to remain consistent. The sit-ups are a nice break from the two other very metabolic movements, but having this break-up strategy will pay off when going from the med-ball back to the rope. As the reps start to go down, you might be able to hold on for larger sets with the workout coming to close.