WOD 04.13.18

Announcements

Did you do your push-ups today? #aprilpushupchallenge
Skills & Drills: HSPU w/ Coach Rachel – Tues, April 17th at 5:30pm!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

200 Meter Run

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

Toe Walk

Heel Walk

High Knees

Butt Kickers

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

Squat Hold – 1 Minute

Movement Prep

Warm-up (No Measure)

Overhead Squats:

Establish Overhead Position

:30 Seconds PVC Quarter Overhead Squats

:20 Seconds Barbell Quarter Overhead Squats

5 Pausing PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Build to lighter weight

Rehearsal

Warm-up (No Measure)

1 Round:

200 Meter Run

10 Overhead Squats (Lighter Weight)

Build to workout weight

1 Round:

100 Meter Run

5 Overhead Squats (Workout Weight)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#