WOD 11.03.18

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

:30 Seconds

Easy Bike

Easy Row

Active Samson

Moderate Bike

Moderate Row

Active Spidermans

Faster Bike

Faster Row

Push-up to Down Dog

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MOVEMENT PREP (10:00 – 20:00)

BIKE:

Out vs. In – https://youtu.be/F_d-oFsV1jk

Set Seat Height

:15 Seconds Fast (Each Partner)

—–

ROW:

The Slide – https://youtu.be/ZfEFI7Xq904

Set Strap Tightness

:20 Seconds Fast (Each Partner)

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BURPEES OVER ROWER:

3 Frog Hops (hands up)

3 Kipping Push-ups

3 Burpees

3 Burpees Over the Rower (Each Partner)

WOD

Designated Driver (3 Rounds for reps)

Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

:30 Seconds

Easy Row

Quad Stretch

Active Samson

Moderate Row

Push Ups

Active Spidermans

Faster Row

Air Squats

Up Dog to Down Dog

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MOBILITY (10:00 – 15:00)

Couch Stretch – 1:30 Each Side

Kettlebell Ankle Stretch – :45 Seconds Each Side

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MOVEMENT PREP (15:00 – 30:00)

ROW:

Establish Finish Position

Establish Catch Position

:20 Seconds Leg Drives

:20 Seconds Easy Rowing

:20 Seconds Moderate Rowing

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RUSSIAN KETTLEBELL SWINGS:

With Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

With Workout Weigh:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

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ABMAT SIT-UPS:

Establish Finish Position

Establish Relaxed Bottom Position

10 AbMat Sit-ups

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REHEARSAL (30:00 – 35:00)

1 Round

5 Russian Kettlebell Swings

5 AbMat Sit-ups

50 Meter Row

5 AbMAt Sit-ups

WOD

Right Hook (AMRAP – Rounds and Reps)

AMRAP 18:

25 Russian Kettlebell Swings (70/53)

25 AbMat Sit-ups

250 Meter Row

25 AbMat Sit-ups