WOD 10.11.18

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)

Partner Fish Game

The Fish Game is a game on the Concept 2 Erg that lasts 4 minutes total. We’ll partner up, with one buddy on the rower and the other behind on an AbMat. Each buddy will spend 2 minutes on the rower, switching at the half way point. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. Each time the buddy on the rower gets eaten, the partner on the AbMat will complete 5 sit-ups. The team with the highest score at the end of the 4 minutes wins!

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MOVEMENT PREP (12:00 – 25:00)

AbMat Sit-ups:

Banded AbMat Sit-ups – https://youtu.be/mW-AXhp0XLg

Each Partner:

:30 Seconds Controlled Banded AbMat Sit-ups

5 AbMat Sit-ups Without Band

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Row:

Banded Leg Drive – https://youtu.be/ihV4plAIUyM

10 Band Resisted Strokes

:30 Seconds Easy Row Without Band

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Ground to Overhead:

With Workout Weight:

5 Bumper Plate Deadlifts

5 Bumper Plate Ground to Eye Level

5 Bumper Plate Ground to Overhead

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REHEARSAL (25:00 – 30:00)

1 Round

5 Calorie Row

10 AbMat Sit-ups

5 Bumper Plate Ground to Overhead

WOD

Surf and Turf (Time)

For Time:

70/50 Calorie Row/Bike

50 AbMat Sit-ups

30 Bumper Plate to Overhead (45/25)

50 AbMat Sit-ups

70/50 Calorie Row/Bike

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