WOD 10.08.18

Announcements

Barbells for Boobs is Sat, Oct. 20th! Grab a partner and sign up at front desk!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 8:00)

:30 Seconds

Easy Single Unders

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

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MOBILITY (8:00 – 10:00)

Box Shoulder Press – :45 Seconds

Super Front Rack Stretch – :30 Seconds Each

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MOVEMENT PREP (10:00 – 25:00)

Box Jumps:

10 Small Hops

10 Tall Hops

4 Step-ups

4 Box Jumps

—–

Chest to Bar Pull-ups:

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

-Movement Substitutions-

Reduce Reps

Pull-ups

Jumping Chest to Bar Pull-ups

Jumping Pull-ups

Banded Chest to Bar Pull-ups

Banded Pull-ups

Ring Rows

—–

Kettlebell Swings:

With Workout Weight

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

—–

Front Squats:

Establish Front Rack Position

2 Pausing Front Squats

2 Front Squats

—–

Toes to Bar:

3 Knees to Chest

3 Toes to Bar

-Movement Substitutions-

Toes as High as Possible

Knees to Elbows

Knees to Chest

—–

Push Press:

Establish Dip Position

3 Strict Press

3 Push Press

—–

Deadlifts:

Establish Bottom Position

5 Deadlifts

—–

Wall Balls:

3 Front Squat

3 Push Press

3 Wall Balls

—–

Burpees:

3 Frog Jumps

3 Burpees

—–

Double Unders:

:15 Seconds High Single Unders

:15 Seconds Double Unders

-Movement Substitutions-

60 Single Unders

30 Seconds Double Under Practice

Build to workout weights

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REHEARSAL (25:00 – 30:00)

1 Round

3 Box Jumps

3 Chest to Bar Pull-ups

3 Kettlebell Swings

3 Front Squats

3 Toes to Bar

3 Push Press

3 Deadlifts

3 Wall Balls

3 Burpees

3 Double Unders

WOD

Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders