WOD 02.08.19

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 – 16:00)

“Rowling”

Sharing a rower with a buddy, athletes will complete 3 rounds of “Rowling”. The goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they do not have to complete the penalty.

Potential Penalties For Each Round Goes As Follows:

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

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MOBILITY (16:00 – 18:00)

Box Supported Ankle Stretch: 45 Seconds

—–

Child’s Pose on Box: 1 Minute

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MOVEMENT PREP (18:00 – 32:00)

ROW & BOX JUMPS:

-Row Movement Prep-

30 Seconds Row (Heels Down)



-Box Jump Movement Prep-

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

—–

OVERHEAD SQUAT + TOES TO BAR:

-Toes to Bar Movement Prep-

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

~Toes to Bar Movement Substitutions~

Reduce Reps

Toes as High as Possible

Knees to Chest



-Overhead Squat Movement Prep-

5 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

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REHEARSAL (32:00 – 37:00)

1 Round

5 Overhead Squats

5 Box Jumps

5 Toes to Bar

5 Calorie Row

WOD

Twenty-Something (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)(MRx 65/45)

30 Box Jumps (24/20)(MRx 20/16)

30 Toes to Bar

30/21 Calorie Row