WOD 02.06.18

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CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds:

Easy Row

Bodyweight Good Mornings

:20 Seconds

Medium Row

Active Spidermans

:15 Seconds

Fast Row

Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

Wrist Stretch – 1 Minute

Ankle Stretch – 1 Minute

Technique

Warm-up (No Measure)

Box Jump Overs:

10 Seconds Small Hops

10 Seconds Tall Hops

3 Step-ups (each leg)

3 Box Jumps

3 Box Jump Overs

Power Cleans:

3 High Hang Shrugs

3 Hang Muscle Cleans

3 Tall Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Build to all workout weights

WOD

Come Clean (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

18/12 Calorie Row

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

12/9 Calorie Row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

10/7 Calorie Row

Max Power Cleans (185/135)
More important than flying through the box jump overs is being able to put out power on the erg. A steady, but urgent pace on the box and a fast row is better than a sprint on the box and slower row due to the exponential power curve on the machine. Depending on when you get to barbell, single repetitions or small sets may be appropriate. Immediately going over the bar and just getting one repetition will give you a good evaluation on what they should move forward with. In any interval workout like this, the middle rounds will be the most difficult. You can expect for that to be the case and make it a goal to make those physically and mentally demanding rounds your best efforts.