WOD 10.10.18

Announcements

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

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Line Drills

200 Meter Run

Walking Samson

Walking Spidermans

Side Lunge

Cradle Stretch

Quad Stretch

Knee to Chest

Solider Kicks

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

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MOBILITY (12:00 – 15:00)

Couch Stretch – :30 Seconds Each Side

Ankle Stretch – :30 Seconds Each Leg

PVC Pass Throughs – 1 Minute

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MOVEMENT PREP (15:00 – 30:00)

Run:

Running Drill – https://youtu.be/45s0oAmM-98

*Each Partner:

30 Seconds Pull in Place

100 Meter Run

—–

Hang Squat Snatches:

Establish Grip & Width

5 Hang Jump Shrugs (Jumping with Heels Down)

Establish Receiving Position (Overhead)

3 Pausing Overhead Squats

3 Snatch Balances

3 High Hang Power Snatches

3 High Hang Squat Snatches (Power if doing Power Snatches)

3 Hang Power Snatches

3 Hang Squat Snatches (Power if doing Power Snatches )

WOD

Run Wild (Time)

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

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