WOD 09.13.18

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 – 12:00)

:30 Seconds

Easy Bike

Active Samson + Air Squats

Medium Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

Barbell Warmup

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

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MOBILITY (12:00 – 15:00)

PVC Pass Throughs – 1 Minute

Super Front Rack Stretch – :45 Seconds

Wrist Stretch – :30 Seconds

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MOVEMENT PREP: PRESSING MOVEMENTS (15:00 – 25:00)

Shoulder Press:

3 Pausing Strict Press (Pause at Nose & Overhead)

Push Press:

3 Push Press (3 Seconds Pause in Dip)

6 Push Press (3 With No Pause, 3 With Pause)

Push Jerk:

3 Push Jerks (No Barbell)

3 Push Jerks

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PRESSING (25:00 – 40:00)

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MOVEMENT PREP: WALLBALLS (40:00 – 45:00)

3 Front Squats

3 Push Press

3 Wallballsz

Weightlifting

Shoulder Press (Heavy Single)

Push Press (Heavy set of 3)

Push Jerk (Heavy Set of 5)

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(25:00-40:00)

WOD

Non-Stop (AMRAP – Rounds and Reps)

AMRAP 8:

7/5 Calorie Assault Bike/Row

10 Wallballs (20/14)