WOD 09.11.18

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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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 5:00)

Active Warmup + Barbell Warmup

30 Seconds Active Samsons + Air Squats

5 Good Mornings

5 Back Squats

30 Seconds Active Spidermans

5 Elbow Rotations

5 Strict Presses

30 Seconds Push-up to Down Dog

5 Stiff-Legged Deadlifts

5 Front Squats

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TEACHING (5:00 – 15:00)

Row:

10 PVC Straight Arm Bends

:30 Seconds Easy Rowing

Rope Climb:

10 Second Dead Hang

3 Pulls (3 Second Lock & Finish Hold)

1 Rope Climb

Movement Substitutions

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (1:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Bear Complex:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Cleans

3 Front Squats

3 Push Press

3 Back Squat

3 Back Rack Push Press (Repeat Front Squats & Push Press if not going to back rack within the workout)

Build to Workout Weight

WOD

Always Remembered (Time)

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row
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(40 Min Time Cap)