WOD 11.01.18

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Active Warmup (In 50’ Segments)

25’ Quad Stretch

25’ Straight Leg Kicks

25’ Knee to Chest

25’ Lunges

25’ Active Samson

25’ Straight Leg Bear Crawl

25’ Side Lunges

25’ Forward Crab Walk

25’ Walking Spidermans

25’ Backwards Crab Walk

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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MOBILITY (12:00 – 15:00)

Wrist Stretch – :45 Seconds

Chest Stretch – 45 Seconds

Child’s Pose – 45 Seconds

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MOVEMENT PREP (15:00 – 30:00)

WALKING LUNGE:

Establish Bottom Position

4 Reverse Lunges (In Place)

25’ Walking Lunge

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Arch vs. Neutral – https://youtu.be/M6NRw7udxgg

STRICT HANDSTAND PUSH-UPS:

10 Seconds Wall Hold

10 Seconds Tripod Hold

3 Kick-ups + Negative (No Press)

3 Strict Handstand Push-ups

(If Using Dumbbells): 10 Seconds Overhead Dumbbell Hold 5 Light Dumbbell Strict Press

-Movement Substitutions-

Reduce Reps

Handstand Push-ups with Feet on Box

Dumbbell Strict Press

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DEADLIFTS:

45 Seconds Foam Roller Good Mornings

30 Seconds Barbell Hip Hinges (Hip to Knee)

10 Floor Push Downs (Mid-Shin to Knee)

5 Deadlifts

Build to Lighter Weight

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REHEARSAL (30:00 – 40:00)

1 Round

6 Deadlifts

4 Walking Lunges (2 Each Leg)

2 Strict Handstand Push-ups

Build to Workout Weight

1 Round

6 Deadlifts

4 Walking Lunges (2 Each Leg)

2 Strict Handstand Push-ups

WOD

Deadbeat (Time)

4 Rounds:

21 Deadlifts (155/105)

150′ Walking Lunge

9 Strict Handstand Push-ups