WOD 11.06.18

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

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

:30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Active Samson + Air Squat at Top

Faster Bike

Active Spidermans

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MOBILITY (10:00 – 12:00)

Pigeon Pose + Wrist Stretch: 1 Minute Each Leg

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MOVEMENT PREP (12:00 – 25:00)

BIKE:

One Continuous Effort (Focusing on Wattage/RPMs):

30 Seconds Easy

20 Seconds Moderate

10 Seconds Hard

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CHEST TO BAR PULL-UPS:

10 Reps of Floor Hip Extension Drill

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

-Movement Substitutions-

Reduce Reps

Chin Over Bar Pull-ups

Jumping Chest to Bar Pull-ups

Banded Chest to Bar Pull-ups

Ring Rows

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THRUSTERS:

3 Pausing Front Squats

3 Front Squats

3 Strict Press

3 Push Press

6 Thrusters

Build to Lighter Weight

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REHEARSAL (25:00 – 35:00)

1 Round

5 Thrusters

5 Chest to Bar Pull-ups

5 Calorie Bike

Build to Lighter Weight

1 Round

5 Thrusters

5 Chest to Bar Pull-ups

5 Calorie Bike

WOD

Stick Up (AMRAP – Rounds and Reps)

AMRAP 20:

10 Thrusters (135/95)

15 Chest to Bar Pull-ups

20/15 Calorie Assault Bike