WOD 02.05.18

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CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds:

Walkouts

Quad Stretch

Push-up to Down Dog

Deep Side Lunges

Slow Burpees

Air Squats

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

PVC Pass Throughs – :30 Seconds

Banded Squat Therapy – 12 Repetitions:

1. Spread the floor apart with the feet

2. Maintain lumbar curve

3. Send the hips down and back

4. Have the knees track over the toes

5. Keep the heels grounded

6. Hips below crease of knee

PVC Overhead Squats – :30 Seconds

Technique

Warm-up (No Measure)

Chest to Bar Pull-ups:

5 Scap Pull-ups

5 Lat Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Burpees:

3 Push-ups

3 Frog Hops

3 Burpees

Overhead Squats:

10 PVC Overhead Squats

5 Pausing Overhead Squats

Weightlifting

Overhead Squat (Heavy Single)

Rehearsal

Warm-up (No Measure)

1 Round

3 Chest to Bar Pull-ups

3 Burpees

3 Overhead Squats

WOD

Over and Over (Time)

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)
With much of the focus today being on the overhead squat, you can make your goal in this workout to complete each round in 1-2 sets. Having to drop the bar an snatch it back up, it pays off to pace the rest of the workout accordingly to hold on for large sets. To accomplish that you could possibly break the pull-ups into three sets and hold controlled burpees with a slight breath at the top. With a reverse rep scheme to what we are accustomed to, it will be tempting to want to go fast from the beginning. Holding this slightly more conservative pace at the start will pay off when you approach the bigger sets in the last two rounds.