WOD 10.04.18

CrossFit Helix – CrossFit

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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


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


MOVEMENT PREP (12:00 – 28:00)

Dumbbell Strict Press:

With Light Set of Dumbbells:

10 Strict Presses Against Wall

5 Strict Press Away From Wall

With Workout Weight Dumbbells:

5 Strict Presses Against Wall

5 Strict Presses Away From Wall


10 Empty Barbell Banded Deadlifts

5 Empty Barbell Deadlifts


Better Half (Weight)

On the 1:30 x 7:

7 Dumbbell Strict Presses

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

1-Mile Run (Time)

Max Effort 1-Mile Run