WOD 11.05.18

Announcements

WOD with a Hero on Saturday Nov. 10th at our regularly scheduled 9:30am class. Ari is getting veterans to be more active so we are inviting them for a Free workout to give CrossFit a try. Join us in welcoming them for a HERO WOD!

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:30 Seconds

Push-up to Down Dog

Active Samson

PVC Pass Throughs

Easy Single Unders

Active Spidermans

PVC Pass Throughs

Higher Single Unders

Slow Air Squat

PVC Pass Throughs

——————————————

MOBILITY (12:00 – 15:00)

Child’s Pose on Box – 1 Minute

Box Supported Ankle Stretch – :45 Seconds

——————————————

(15:00 – 25:00)

BURPEE BOX JUMP OVERS:

Legs in the Burpe Box Jump Over – https://youtu.be/yKhSplcdHOY

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Small Box Jumps

3 Workout Height Box Jumps

3 Burpees

3 Burpee Box Jump Overs

—–

DOUBLE UNDERS:

15 Seconds Bounds in Place (No Rope)

15 Seconds Easy Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Under Practice

-Movement Substitutions-

Reduce Reps

150 Single Unders

1:30 Double Under Practice

—–

POWER SNATCHES:

Choppy Vs. Snappy – https://youtu.be/F-qBjYo1e38

3 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Drops

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Build to All Three Barbell Weights

——————————————

REHEARSAL (25:00 – 30:00)

1 Round (With Opening Weight)

10 Double Unders

3 Power Snatches

3 Burpee Box Jump Overs

WOD

Triple Double (3 Rounds for reps)

Part 1

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Part 2

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Part 3

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)