WOD 09.08.18

Announcements

Join us for a Wedding Shower WOD for Paige & Taylor on Sat, Sep. 15th at 9:30am. Coffee, brunch and gifts to follow! RSVP via Wodify.

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:30 Seconds

Quad Stretch

Active Samson

Wrist Stretch*

Active Spidermans

Side Lunges

Front Rack Stretch*

Push-up to Down Dog

Air Squats

Child’s Pose*

Get In Teams, Then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

WOD

Chain Gang (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

40 Chest to Bar Pull-ups

50 Barbell-Facing Burpees

60 Thrusters

Round 1: 75/55

Round 2: 95/65

Round 3: 115/80

Round 4: 135/95

Round 5: 155/105 (AMRAP in time remaining)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

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MOBILITY (12:00 – 15:00)

Ankle Stretch – :30 Seconds Each Leg

PVC Pass Throughs – :30 Seconds

Couch Stretch – :45 Seconds Each Side

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TEACHING (15:00 – 25:00)

Dumbbell Strict Press:

5 Slow Arm Presses (No Dumbbells)

– – – – – – – – – – – – – – – – –

With light dumbbells:

3 Right Arm Presses

3 Left Arm Presses

3 Both Arm Presses



Sandbag Run:

Establish Back Rack Position

5 Big Breaths With Bag on Back

– – – – – – – – – – – – – – – – –

25 Meter Sandbag Run

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REHEARSAL (25:00 – 35:00)

1 Round

5 Dumbbell Strict Press (Lighter Weight)

50 Meter Sandbag Run

– – – – – – – – – – – – – – – – – – – – – – – – – – –

Build to Workout Weight Dumbbells

– – – – – – – – – – – – – – – – – – – – – – – – – – –

1 Round

5 Dumbbell Strict Press (Lighter Weight)

50 Meter Sandbag Run

WOD

Cold Shoulder (Time)

For Time:

21-18-15-12-9:

Dumbbell Strict Presses (30’s/20’s)

After Each Round:

200 Meter Sandbag Run (50/35)