WOD 02.07.19

Announcements

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Active Samson

Squat to Medicine Ball

Active Spidermans

Medicine Ball Russian Twists

Push-up Shoulder Taps*

Medicine Deadlifts

Push-up to Down Dog

Medicine Ball Slams

Using a lighter medicine ball

*From a push-up plank position, alternate between touching the left shoulder with the right hand and the right shoulder with the left hand.

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MOBILITY (12:00 – 15:00)

Medicine Ball Squat Hold: 1 Minute

—–

Wrist Stretch: 1 Minute

—–

Overhead Stretch on Wall: 1 Minute

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MOVEMENT PREP (15:00 – 30:00)

WALLBALLS:

5 Pausing Front Squats (Laces In Front of The Face)

5 Push Press

5 Pausing Wallballs (Pause in the Bottom to Check Position)

5 Wallballs (Relaxing the Arms

—–

FARMERS CARRY:

With Lighter Weight:

100 Feet (Normal Speed)

100 Feet (Faster Speed)

—–

STRICT HANDSTAND PUSH-UPS:

For Handstand Push-ups:

5 Kick Ups To Wall (Hold For 2 Seconds)

4 Kick Ups + Negative

3 Strict Handstand Push-ups

For Dumbbell Strict Press (With Lighter Weight):

20 Second Overhead Hold

10 Dumbbell Strict Presses

~Movement Substitutions~

Reduce Reps

Pike or Bear Crawl Handstand Push-ups

Dumbbell Strict Presses

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REHEARSAL (30:00 – 40:00)

1 Round

5 Wallballs

100′ Farmers Carry (Lighter Weight)

15 Second Handstand Hold on Wall (or 5 Dumbbell Strict Presses)

Build to Workout Weight

1 Round

5 Wallballs

50′ Farmers Carry (Workout Weight)

3 Strict Handstand Push-ups (or 3 Dumbbell Strict Presses)

WOD

Crop Top (Time)

5 Rounds:

21 Wallballs (20/14)(MRx 14/12)(Rx+ 30/20)

200′ Farmers Carry (53’s/35’s)(MRx 35’s/25’s)(Rx+ 70’s/44’s)

9 Strict Handstand Push-ups (MRx Strict Press, 35’s/25’s)
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MRx = Masters 55+ Rx’d

Rx+ = Competitive