WOD 02.07.18

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CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds:

Fast Singles

Push-up to Down Dog

High Singles

Air Squats

Double Taps

Banded 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 – :30 Seconds

Childs Pose – :30 Seconds

Ankle Stretch – :30 Seconds Each Leg

Technique

Warm-up (No Measure)

Thruster:

5 Front Squats

5 Push Press

5 Thrusters

Build to Lighter Weight

Rehearsal

Warm-up (No Measure)

1 Round:

3 Thrusters (Lighter Weight)

10 Double Unders

1 Round:

3 Thrusters (Workout Weight)

10 Double Unders

WOD

Blitzen (Time)

5 Rounds:

50 Double Unders

10 Thrusters (115/80)
In this couplet, confidence on the barbell will likely determine the pace on the jump rope. If you are strong on the bar and know you will complete all 10 repetitions unbroken, you can strive to get to your rope and get started right away. With the reps on the barbell being fairly low, you can make it a goal to grind out big sets knowing you can get right back on the rope and continue to move.