WOD 02.06.19

Announcements

Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Bike

Push-up to Down Dog

Medium Bike

Mountain Climbers

Faster Bike

Squat Jumps

Modified Barbell Warmup

5 Stiff Legged Dealfits

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

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MOBILITY (12:00 – 15:00)

Front Rack Stretch: 1 Minute

—-

Chest Stretch: 1 Minute

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MOVEMENT PREP (15:00 – 25:00)

BARBELL FACING BURPEES:

3 Frog Hops

3 Burpees

3 Bar Facing Burpees (With Cross Step & Pivot)

Movement Substitutions

Lateral Bar Burpees (If Short On Space)

Regular Burpees (If Sharing Bars)

—–

POWER CLEANS:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

Build to First Weight

.

5 Single Reps (With Good Reset)

.

Build to Next Two Weights

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REHEARSAL (25:00 – 30:00)

1 Round

4 Barbell Facing Burpees

4 Power Cleans (Opening Weight)

4 Calorie Assault Bike

WOD

Sole Cycle (3 Rounds for reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)(MRx 110/75)

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)(MRx 95/65)

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)(MRx 80/55)

21/15 Calorie Assault Bike
MRx = Masters 55+ Rx’d