WOD 02.12.18

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CrossFit Helix – CrossFit

Warm-up

Warm-up (No Measure)

Cone Game:

We will place cones in the center of the room with you paired up across from each other. You will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both of you will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. We can also play elimination after a few rounds and determine a winner.

:30 Seconds:

Push-up to Down Dog

Air Squats

Active Spidermans

Banded Air Squats

Active Samson

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Chest Stretch – 1 Minute

Front Rack Stretch – 1 Minute

Warrior Squats – 1 Minute

Technique

Warm-up (No Measure)

Ring Dips:

:10 Second Ring Support Hold

:5 Second Ring Negative

3 Ring Dips

Squat Cleans:

3 High Pulls

3 High Hang Muscle Cleans

3 Front Squats

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Build to Workout Weight

Rehearsal

Warm-up (No Measure)

1 Round:

4 Squat Cleans

4 Ring Dips

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Cleans will be performed as Squat Cleans.

The middle round of 15 typically tends to be the sticking point for athletes on this workout. Today we can think about how we would ideally partition both movements in that round, and then apply it to the round of 21 as well. This will help you maintain consistent sets as the workout moves along. Whether these are sets of five, three, or fast singles, there is no wrong answer. A balance of technique and consistency will allow you to maximize your efforts today.