WOD 02.09.19

Announcements

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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)

30 Seconds

Easy Bike

Active Samson

Front Rack Stretch

Moderate Bike

Active Spidermans

Right Side Pigeon

Faster Bike

Push-up to Down Dog

Left Side Pigeon

3 Stations. One Partner at Each. Rotate through bike, stretch, and mobility.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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MOVEMENT PREP (12:00 – 25:00)

Deadlift:

5 Deadlifts

—–

Hang Power Clean:

5 Finishes (Dip + Stand in Finish Position)

3 High Hang Power Cleans

3 Hang Power Cleans

—–

Push Jerk:

5 Finishes (Dip + Stand in Finish Position)

3 Push Presses

3 Push Jerks

Build to All Workout Weights

WOD

Mumbo Jumbo (Time)

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:

30 Deadlifts (135/95)

30 Hang Power Cleans (135/95)

30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:

30 Deadlifts (175/125)

30 Hang Power Cleans (175/125)

30 Push Jerks (175/125)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Medicine Ball Warmup

8 Deadlifts

8 Hang Power Cleans

8 Front Squats

8 Push Press

8 Reverse Lunges

With lighter medicine ball

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MOBILITY (12:00 – 15:00)

Couch Stretch: 1 Minute Each Side

—–

Up Dog: 1 Minute

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MOVEMENT PREP (15:00 – 30:00)

ABMAT SIT-UP:

Establish Start Position

7 AbMat Sit-ups

—–

WALKING LUNGE:

Establish Bottom Lunge Position

4 Reverse Lunges

50’ Walking Lunge

—–

MEDICINE BALL SQUAT JUMPS:

Establish Ball Position

5 Medicine Ball Squats

5 Medicine Ball Squat Jumps

.

Build to Workout Weight

.

5 Medicine Ball Squat Jumps

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REHEARSAL (30:00 – 35:00)

1 Round

10 AbMat Sit-ups

10 Medicine Ball Squat Jumps

25′ Walking Lunge

WOD

Hardball (Time)

5 Rounds:

21 AbMat Sit-ups

18 Medicine Ball Squat Jumps (20/14)

50′ Walking Lunge