08.09.18 WOD

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

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

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Skip for Distance

MOBILITY & ACTIVATION( 4 Min):

Banded Shoulder Distraction – 1 Minute Each Side

Lat Activation – 10 Repetitions

MOVEMENT PREP (15 Min):

Strict Pull-ups:

-Hollow Body Check List-

Pull belly button to spine

Push low back into floor

Feet & legs squeezed together

Legs 6 inches off floor

Shoulder blades off floor

Elbows by ears (hands by side if low back comes off ground)

Demo & Establish Hollow Position on Floor

:20 Second Hollow Hold

Demo & Establish Hollow Position on Bar

:20 Second Hollow Hold

10 Scap Pull-ups

1-3 Strict Pull-ups

Running:

50 Meter Normal Run

50 Meter Relaxed Arm Run

WOD

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups