WOD 08.11.18

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GENERAL:

30 Seconds

Jumping Jacks

Push-up to Down Dog

Front Rack Stretch

Active Samson

Child’s Pose

Active Spidermans

Squat Hold

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOVEMENT SPECIFIC:

Demo & Warm up for

Thrusters

Muscle Ups/Burpee Pull Ups

Box Jumps

WOD

31 Jump Street (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 31:

8 Thrusters (155/105)

6 Bar Muscle Ups

11 Box Jumps (30/24)

1 Partner running with a 45# plate at all times, switching after 400 meters. Check of a round after completing the 11 box jumps.

0930 WOD

Warm-up

Warm-up (No Measure)

GENERAL:

1 Minute

Easy Row

Active Samson

:45 Seconds

Medium Row

Push-up to Down Dog

:30 Seconds

Faster Row

Air Squats

Game: “Rowling”

Working on their own rower, athletes will complete 3-5 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

MOBILITY:

Couch Stretch – 1 Minute Each Side

Ankle Stretch – 1 Minute Each Side

Pigeon Pose – 1 Minute Each Side

Chest Stretch – 1 Minute Each Side

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

WOD

Hot Water (AMRAP – Rounds and Reps)

AMRAP 12:

250 Meter Row

15 Push-ups
Every 50 meters will count as one rep.