WOD 11.09.18

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 Shuttle Run

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Walking Samson

Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs

Shuttle Crab Walk

Walking Spidermans

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MOBILITY (10:00 – 12:00)

2 Rounds (Slightly More Narrow for 2nd Round):

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds

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MOVEMENT PREP (12:00 – 25:00)

PULL-UPS, PUSH-UPS & RUN:

Push-up Movement Prep

20 Second Push-up Plank Hold

5 Push-ups

-Push-up Movement Substitutions-

Reduce Reps

Push-up to Box, Bench, or Bar in a Rack



Run Movement Prep

20 Mountain Climbers

100 Meter Run



Pull-up Movement Prep

15 Second Hollow Hold on Floor

15 Second Arch Hold on Floor

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

-Push-up Movement Substitutions-

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows

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SQUATS:

5 Paloff Presses (Each Side)

5 Squatting Paloff Presses (Each Side)

5 Pausing Air Squats

5 Pausing PVC Overhead Squats

5 PVC Overhead Squats

5 Empty Barbell Pausing Overhead Squats

Build to Lighter Weight

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REHEARSAL (25:00 – 35:00)

1 Round

100 Meter Run

5 Overhead Squats

5 Pull-ups

5 Push-ups

5 Air Squats

WOD

Cover Girl (AMRAP – Rounds and Reps)

AMRAP 18:

5 Round Buy-In:

200 Meter Run

10 Overhead Squats (95/65)

In Time Remaining:

Max Rounds “Cindy”