WOD 01.12.18

Announcements

Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Open Gym now on Sundays from 9:30-11:30am
Register for the 6-week Nutrition Challenge: http://bit.ly/2DnKmrz
Register for The Open: https://games.crossfit.com/

CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Active Spidermans

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Row

Active Samson

Front Rack Stretch

:30 Seconds

Faster Row

Push-up to Down Dog

Child’s Pose

Mobility

Warm-up (No Measure)

Chest Stretch – :30 each side

Front Rack Stretch – 1 Minute

Childs Pose – 1 Minute

Technique

Warm-up (No Measure)

Strict Pull-ups:

10 Scap Pull-ups

10 Hollow Rocks

1-3 Strict Pull-ups

Bench Press:

Establish Starting Postion on Bench

5 Empty Bar Pausing Bench Press (At Top and Bottom)

Build to Lighter Weight

Rehearsal

Warm-up (No Measure)

1 Round:

With Lighter Weight

3 Strict Pull-ups

5 Bench Press

7 Calorie Bike

1 Round:

With Workout Weight

3 Strict Pull-ups

5 Bench Press

7 Calorie Bike

WOD

Buddy-Buddy (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Strict Pull-Ups

75 Bench Press (135/95)

70/50 Calorie Row
This workout comes down to managing muscular fatigue. It is set-up to go from pulling to pushing to cardio in order to allow you to keep moving through at a higher intensity. However, within each set there is still the chance to near failure, which is something we want to avoid. When you feel like you are nearing that point, switching out to one of your partners will get a fresh body working and allow you to recover. 5 is a good number to aim towards on pull-ups and 10 is a good goal for bench press and the bike, but you should also listen to your body in order to come back strong for the next set.