WOD 10.12.18

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 – 10:00)

:30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

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MOBILITY (10:00 – 12:00)

Child’s Pose – :30 Seconds

Wrist Stretch – :30 Seconds

Squat Hold – 1 Minute

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MOVEMENT PREP (12:00 – 20:00)

Front Squat:

5 Pausing Front Squats

5 Front Squats

Weightlifting

Back Squat (Build to Heavy Single)

5 Seconds Down, 3 Second Pause in Bottom.

Warm-up

Warm-up (No Measure)

MOVEMENT PREP CONT. (35:00 – 40:00)

Head Back – Head Through – https://youtu.be/lH3-kG4Il_w

Toes to Bar:

10 Scap Pull-ups

10 Kip Swings (Focusing on Head Position)

3 Knees to Chest

3 Toes to Bar

-Toes to Bar Movement Substitutions-

Reduce Reps

Toes as High as Possible

Knees to Chest

Thruster:

5 Slow Strict Press (Focusing on Head Position)

5 Push Press

5 Front Squats

5 Thrusters

Build to Workout Weight

WOD

Nine Yards (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.
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Scoring Cheat Sheet

3 – 9 Reps

6 – 27 Reps

9 – 54 Reps

12 – 90 Reps

15 – 135 Reps

18 – 189 Reps

21 – 252 Reps