WOD 02.14.18

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute:

Fast Singles

Active Spidermans

Active Samson

:30 Seconds:

High Singles

Air Squat to Med-ball

Push-up to Down Dog

:15 Seconds:

Double Taps

Med-ball Foot Taps

Med-ball Deadlifts

Mobility

Warm-up (No Measure)

Childs Pose on Medicine Ball – 1 Minute

Squat Hold – 1 Minute

Technique

Warm-up (No Measure)

Wallballs:

Establish Hand Position

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Dumbbell Snatch:

Perform on each arm

3 Deadlifts

3 Deadlift + Shrug

3 High Pulls

3 Push Press + 3 Push Jerks

3 Dumbbell Snatches

Toes to Bar:

5 Scap Pull-ups

5 Lat Pull Ups

5 Kip Swings

1 Strict Toes to Bar (Dead Hang)

1 Strict Toes to Bar (Active Shoulder)

3 Knees to Chest

3 Toes to Bar

Rehearsal

Warm-up (No Measure)

1 Round:

6 Double Unders

5 Wallballs

4 Alternating Dumbbell Snatches

3 Toes to Bar

WOD

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

25 Double Unders

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar
Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 minutes, weight on the wallball and dumbbell should be something that you are capable of completing in 1-2 sets each round. Also looking to pick a variation for toes to bar that you can find a consistent rhythm with, again completing in a maximum of 2 rounds.