08.10.18 WOD

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GENERAL (12 Min):

30 Seconds

Easy Paced Run

Active Spidermans

Medium Paced Run

Push-up to Down Dog

Fast Paced Run

Active Samson

Modified Barbell Warmup


5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

MOVEMENT PREP (8 Min):

Hang Dumbbell Reverse Lunges:

Establish Lunge Position

25’ Bodyweight Walking Lunge

25’ Light Dumbbell Walking Lunge

25’ Workout Weight Dumbbell Walking Lunge

Deadlifts:

stablish Finish Position

Establish Set-up Position

5 Deadlifts (Slight Pause at Top & Bottom)

Weightlifting

Deadlift (Heavy Set of 10)

As always, “heavy” does not mean 10RM and the priority here should be sound movement over weight on the barbell.

(15 MIN)

Metcon

Captain Insano (Time)

3 Rounds:

20 Deadlifts (155/105#)

10 Shuttle Runs

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

10 Shuttle Runs
(20 MIN)