08.07.18

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL (12 Min):

Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Soilder Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (3 Min):

Front Rack Stretch – 1 Minute

Wrist Stretch – :45 Seconds

MOVEMENT PREP (10 Min):

Run:

10 Seconds Tight Bunny Hops in Place

20ft. Bunny Hop Forward*

100 Meter Run

*Leaning at ankle with arms relaxed.

Double Unders:

15 Seconds Each:

No Rope Single Unders Thigh Taps (Relaxing the Arms)

Easy Single Unders

No Rope Double Under Thigh Taps (Relaxing the Arms)

Double Under Attempts

Hang Power Cleans:

10 Second Receiving Position Hold

10 Second High Hang Hold

10 Second Low Hang Hold

3 High Hang Power Cleans

3 Hang Power Cleans

Build to Workout Weight

WOD

Jump City (Time)

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (135/95)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (135/95)
(30 Min Cap) The hang power cleans are the focal point of today’s workout. These do not have to be done unbroken, although the weight athletes choose should be something the are capable of completing without stopping when fresh. Within the workout, looking to knock these out in 1-3 quick sets. Completing the run at a recovery pace will better allow athletes to push the hang power cleans and be successful on the jump rope. Even on the rope, break these sets up accordingly to accomplish the plan on the barbell. Some thoughts for sets on the barbell are as followed:

Set of 21:

21 / 12-9 / 8-7-6

Sets of 15:

15 / 9-6 / 6-5-4

Sets of 9:

9 / 5-4 / 4-3-2