WOD 01.12.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

:30 Seconds

Active Samson

Hollow Hold

Active Spidermans

Arch Hold

Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Warrior Squats: 1 Minute

—–

Front Rack Stretch: 1 Minute

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MOVEMENT PREP (12:00 – 25:00)

TOES TO BAR:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

7-10 Kips – Gradually Building to Toes to Bar

Movement Substitutions

Reduce Reps

Toes as High as Possible

Knees to Chest

Knees Up

—–

BAR-FACING BURPEES:

3 Bar Facing Burpees (Each Partner)

—–

HANG SQUAT CLEANS & THRUSTERS:

Hang Squat Clean Movement Prep:

2 High Hang Power Cleans

2 Hang Power Cleans

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

Thruster Movement Prep:

3 Pausing Thrusters (Bar Pauses on Shoulder Before Squatting)

3 Thrusters

Build to Workout Weights

WOD

Speed Bump (Time)

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

1 Minute

Very Easy Row

Active Samson + Air Squat

Upper Back Foam Roll

1 Minute

Easy Row

Active Spidermans

Kettlebell Thoracic Opener

1 Minute

Easy-Moderate Row

Push-up to Down Dog

Kettlebell Ankle Stretch (1 Minute Each Side)

——————————————

MOVEMENT PREP (15:00 – 25:00)

ROW:

Establish Seat Position

30 Seconds of Rowing & Grip

—–

KETTLEBELL SWINGS:

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

——————————————

REHEARSAL (25:00 – 35:00)

1 Round

200 Meter Row

10 Kettlebell Swings (Lighter Weight)

Build to Workout Weight

1 Round

100 Meter Row

5 Kettlebell Swings (Workout Weight)

WOD

Drop Anchor (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35