WOD 01.09.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:30 Seconds

Quad Stretch

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Banded Walks:

10 Steps Right

10 Squats

10 Steps Left

10 Squats

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MOBILITY (12:00 – 15:00)

Squat Hold: 45 Seconds

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Child’s Pose: 45 Seconds

—–

Wrist Stretch: 45 Seconds

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MOVEMENT PREP (15:00 – 25:00)

CHEST TO BAR PULL-UPS:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups (Chest to Bar if Possible)

5 Lat Pressdowns (Kip Swing with Big Press Down)

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

~Movement Substitutions~

Reduce Reps

Chin Over Bar Pull-ups

Jumping Chest to Bar or Jumping Pull-ups

Banded Chest to Bar or Banded Pull-ups

Ring Rows

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FRONT SQUATS:

Establish Front Rack

5 Pausing Front Squats (Big Chest)

5 Front Squats (Slow on the Way Down, Spreading Floor)

—–

BURPEES:

6 Frog Hops

3 Pausing Burpees (Exaggerating Standard)

3 Burpees (Flopping Down)

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TRANSITION TO FRONT SQUAT (25:00 – 40:00)

Athletes will have 15 minutes to build to their heavy front squat complex. Let’s have partners on each rack hold each other accountable to the 2 second pause on each rep by counting it out for them. It will be tempting to want to bounce out after the pause, but we can aim to simply drive straight up.

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After Weightlifting:

TRANSITION + REHEARSAL (40:00 – 45:00)

1 Round

5 Chest to Bar Pull-ups

4 Front Squats (165/110)

3 Burpees

Weightlifting

Front Squat Complex (1PFS +1FS) (Build to Heavy)

1 Pausing Front Squat + 1 Front Squat

WOD

Satan’s Whiskers (Time)

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees