WOD 10.05.18

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

3 Rounds of “Rowling”

The athletes not on the rower will complete one of the active stretches below:

Round 1: Active Samson

Round 2: Active Spidermans

Round 3: Push-up to Down Dog

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MOBILITY (10:00 – 12:00)

Chest Stretch – 45 Seconds

Child’s Pose – 45 Seconds

Squat Hold – 45 Seconds

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MOVEMENT PREP (12:00 – 25:00)

Double Unders:

Establish Hand Position

20 Seconds Easy Single Unders

20 Seconds Quick Single Unders

20 Seconds Double Under Practice

-Movement Substitutions-

Reduce Reps

300 Single Unders

3 Minutes of Double Under Practice

—–

Neutral Spine in Push-up Pos. – https://youtu.be/IJca7XUMRMo

Push-ups:

20 Second Push-up Top Plank Hold

20 Second Push-up Bottom Plank Hold

5 Push-ups

-Movement Substitutions-

Reduce Reps

Push-ups to Bar in Rack, Box, or Bench

—–

Pull-ups:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

-Movement Substitutions-

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

—–

Air Squats:

5 Pausing Air Squats (Top and Bottom)

5 Air Squats

WOD

Tread Water (Time)

For Time:

2k Row

150 Double Unders

10 Rounds of “Cindy”
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1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats