WOD 01.07.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Lat Stretch

Push-up to Down Dog

PVC Hinge Drill

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

——————————————

MOVEMENT PREP (12:00 – 25:00)

DEADLIFTS:

5 Overhand Grip Deadlifts

5 Mixed Grip Deadlifts

5 Slow Mixed Grip Deadlifts (Pressing Bar Against Body)

—–

HANG POWER CLEANS:

5 Hip Hinges (Pockets to Knees – Pressing Bar Against Body)

15 Seconds Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

—–

PUSH JERKS:

15 Second Receiving Position Hold

5 Push Jerks

Full “DT” Complex With Empty Bar

Move to Hang Power Clean Strength Portion

Weightlifting

Hang Power Clean (Heavy Double)

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here