WOD 01.05.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Moderate Row

PVC Pass Throughs

:30 Seconds

Faster Row

Push-up to Down Dog

Modified Barbell Warmup in Groups:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

——————————————

MOVEMENT PREP (12:00 – 25:00)

ROW:

:15 Seconds Moderate

:15 Seconds Fast

—–

LATERAL BAR BURPEES:

3 Burpee Push-ups (Plank down, Shoulders then Hips up)

3 Burpee Push-up +Frog Hops

3 Lateral Bar Burpees

—–

POWER SNATCH:

PVC Burgener Warmup:

5 Down and “finish”

5 Elbows High and Outside

5 Muscle Snatch

5 Snatch Lands 2″, 4″, 6″

5 Snatch Drops

Then:

Barbell Burgener Warmup

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Build to Workout Weights

——————————————

REHEARSAL (25:00 – 30:00)

1 Round

5 Calorie Row

5 Power Snatches (Opening Weight)

5 Lateral Barbell Burpees

WOD

Partner Low Five (Time)

For Time in Teams of 3 (3omin Cap):

90/65 Calorie Row

65 Power Snatches (95/65)

65 Lateral Barbell Burpees



90/65 Calorie Row

65 Power Snatches (115/80)

65 Lateral Barbell Burpees



90/65 Calorie Row

65 Power Snatches (135/955)

65 Lateral Barbell Burpees

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

5 Minutes For Quality

5 Calorie Bike

5 Push-up to Down Dog

5 Active Samson Each Side

5 Active Spidermans Each Side

5 Pausing Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

——————————————

MOBILITY (12:00 – 15:00)

Front Rack Stretch: 1 Minute

Wrist Stretch: 45 Seconds

Ankle Stretch: 30 Seconds Each Side

——————————————

MOVEMENT PREP (15:00 – 30:00)

BIKE:

:10 Seconds Fast

:20 Seconds Easy

:10 Seconds Fast

:20 Second Easy

—–

DOUBLE UNDERS:

Establish “Catch” Position

10 Swing & Catches

:20 Seconds Easy Single Unders

:20 Seconds Quick Single Unders

:20 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

30 Seconds of Double Under Practice

40 Single Unders

—–

FRONT SQUATS:

5 Pausing Front Squats

5 Front Squats

Build to Workout Weights

——————————————

REHEARSAL (30:00 – 40:00)

2 Round

7 Calorie Assault Bike

5 Double Unders

3 Front Squats

Round 1: Opening Weight

Round 2: Second Weight

WOD

Stomping Grounds (Weight)

On the 3:00 x 6 Rounds:

12/9 Calorie Assault Bike

25 Double Unders

5 Front Squats

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip