WOD 02.02.19

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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 Bike

Active Samson + Air Squat

45 Seconds

Moderate Bike

Air Squats + Arms Overhead

30 Seconds

Faster Bike

Active Spidermans + Jump Squat

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

——————————————

MOBILITY (12:00 – 15:00)

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

—–

Child’s Pose: 1 Minute

——————————————

MOVEMENT PREP (15:00 – 30:00)

CHEST TO BAR PULL-UPS:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups (Or 3 More Chin Over Bar)

~Movement Substitutions~

Reduce Reps

Pull-ups

Banded Pull-ups

Ring Rows

Jumping Pull-ups

12 Strict Pull-ups

—–

CLEAN AND JERKS:

15 Second Clean Receiving Position Hold (Feeling Balanced Position)

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

.

15 Second Jerk Receiving Position Hold (Feeling Balanced Position)

2 Strict Press

2 Push Press

2 Push Jerks

.

2 Clean and Jerks (No Pause)

2 Clean and Jerks (Pause)

—–

OVERHEAD SQUATS:

1 Power Snatch + 3 Overhead Squats

1 Clean to Back Rack + 3 Overhead Squats

WOD

Over Easy (Time)

For Time:

150/105 Calorie Air Bike

Directly Into…

3 Rounds:

60 Chest to Bar Pull-ups (Rx+ 30 Bar Muscle Ups)(MRx Pull-ups)

45 Overhead Squats (115/80)(MRx 95/65)

27 Power Clean and Jerks (115/80)(MRx 95/65)
——————————————

MRx = Masters 55+ Rx’d

Rx+ = Competitive

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Dumbbell Warmup (Using One Light Dumbbell)

5 Single Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Hang Reverse Lunges

*Five Reps Each Side

——————————————

MOBILITY (12:00 – 15:00)

Banded Triceps Stretch: 45 Seconds Each Side

—–

Banded Chest Stretch: 45 Seconds Each Side

——————————————

MOVEMENT PREP (15:00 – 30:00)

FARMERS CARRY:

With a Lighter Weight:

50’ Right Arm Farmers Carry

50’ Left Arm Farmers Carry

50’ Both Arms Farmers Carry

—–

FRONT RACK CARRY:

With a Lighter Weight:

50’ Right Arm Front Rack Carry

50’ Left Arm Front Rack Carry

50’ Both Arms Front Rack Carry

—–

DEADLIFTS:

With a Lighter Weight:

5 Right Arm Deadlifts

5 Left Arm Deadlifts

5 Both Arms Deadlifts

—–

BENCH PRESS:

PVC Points of Performance

5 Bench Press (Neutral Grip)

5 Bench Press (Traditional Grip)

——————————————

REHEARSAL (30:00 – 40:00)

1 Round

50′ Dumbbell Farmers Carry

5 Dumbbell Bench Press

50′ Dumbbell Front Rack Carry

5 Dumbbell Deadlifts

Build to Workout Weight

1 Round

50′ Dumbbell Farmers Carry

5 Dumbbell Bench Press

50′ Dumbbell Front Rack Carry

5 Dumbbell Deadlifts

WOD

Dum Dum (Time)

3 Rounds:

200′ Dumbbell Farmers Carry

20 Dumbbell Bench Press

200′ Dumbbell Front Rack Carry

20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)(MRx 35/20)
MRx = Masters 55+ Rx’d

Rx+ = Competitive