WOD02.13.18

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds:

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Active Samson

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)

Childs Pose on Kettlebell – 1 Minute

Front Rack Stretch – 1 Minute

Technique

Warm-up (No Measure)

Push Press:

5 Strict Press

5 3 Second Dip Holds

5 Push Press

Kettlebell Swing:

With Lighter Kettlebell

5 Deadlifts

5 Russian Swings

5 Full Swings

With Workout Kettlebell

5 Deadlifts

5 Russian Swings

5 Full Swings

Weightlifting

Push Press (3-3-3-3-3)

You will have 15 minutes to complete your 5 sets of 3. You should take 1-3 warmup sets before beginning your 5 challenging working sets.

WOD

Waterworks (Time)

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row
In this chipper workout, things will likely start to get sticky at the start of the push press. You can pace out the opening two movements so you are able to thrive on the barbell and not just survive. This likely means holding a moderate pace on the first row, emphasizing a slow recovery and a big drive, and breathing through 2-3 sets on the kettlebell. If approached correctly, you can aim to knock the barbell out in 2-3 sets. 15-15, 12-10-8, or 10-10-10 are just a few of the many options. When you get back to the kettlebell and the rower in the back half of the workout, you can look to hold a slightly more aggressive pace than that on the front half.