WOD 10.06.18

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:45 Seconds

Active Spidermans

Front Rack Stretch

Active Samson + Air Squat at Top

Wrist Stretch

Push-up to Down Dog

Child’s Pose

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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MOVEMENT PREP (12:00 – 25:00)

Bar Crashing vs. Meeting the Bar – https://youtu.be/-m4ODb9CTTw

Hang Power Cleans – Thrusters – Squat Cleans

Hang Power Clean Movement Prep

10 Second Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

—–

Thruster Movement Prep

5 Pausing Front Squats

5 Push Presses

5 Thrusters

—–

Squat Clean Movement Prep

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Build to Workout Weight

WOD

Stop, Drop, & Roll (Time)

Teams of 3

For Time (30 Minute Cap):

1200 Meter Sand Bag Run (70/50)

140/100 Calorie Assault Bike

100 Hang Power Cleans (115/80)

80 Thrusters (115/80)

60 Squat Cleans (115/80)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Row

Active Spidermans

Active Samson

:45 Seconds

Moderate Row

Bodyweight Good Mornings

Push-up to Down Dog

:30 Seconds

Fast Row

Slow Air Squats

Sit-ups

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MOBILITY (12:00 – 17:00)

PVC Pass Throughs – 1 Minute

Couch Stretch – 1 Minute Each Side

Kettlebell Ankle Stretch – :45 Seconds Each Side

——————————————

(17:00 – 30:00)

Burpees:

Establish Hand Position

3 Push-ups

3 Frog Hops

3 Burpees

—–

Kettlebell Swings:

With Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

With Workout Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

—–

Row:

10 Second Catch Position Hold

10 Second Finish Position Hold

30 Second Easy Row

WOD

Ground Control (Calories)

On the Minute x 16 (4 Rounds):

Minute 1: 15 Burpees

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: Max Calorie Row

Minute 4: Rest
*Score is total calorie across the 4 rounds.