WOD 01.03.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

High Knees

Butt Kickers

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MOBILITY (10:00 – 12:00)

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

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MOVEMENT PREP (12:00 – 25:00)

TOES TO BAR:

Movement Prep

10 Scap Pull-ups

10 Kip Swings (Focusing on Ears)

1-3 Strict Toes to Bar

3 Knees to Chest

5 Reps Total Progressive Toes to Bar

(all Kipping – knee to chest, knee to chest +Kick out, higher, higher, toes to bar)

~Movement Substitutions~

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

—–

BOX JUMP OVERS:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Smaller Height)

3 Box Jumps (Workout Height)

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PUSH PRESS:

5 Strict Press

5 Dip & Pops (Just Legs)

5 Push Presses

Weightlifting

Push Press (Build to a Heavy set of 10)

WOD

Clothesline (AMRAP – Rounds and Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

6 Push Presses (115/80)

6 Toes to Bar

6 Box Jump Overs (24/20)



Up by 2’s Until Finish