WOD 02.12.19

Announcements

Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/
CrossFit Open Nutrition Seminar with Coach Haley! Tuesday, February 19th @ 6:45pm. There will be SNACKS!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Active Samson

Walkouts

Slow Air Squats

45 Seconds

Active Samson

Walkouts

Slow Air Squats

30 Seconds

Active Samson

Walkouts

Slow Air Squats

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MOBILITY (12:00 – 15:00)

Wrist Stretch: 45 Seconds

—–

Banded Lat Stretch: 45 Seconds Each Side

——————————————

MOVEMENT PREP (15:00 – 30:00)

STRICT PULL-UPS:

10 Scap Pull-ups

10 Seconds Active Hollow Hang on Bar

1-3 Strict Pull-ups

~Movement Substitutions~

Reduce Reps

Banded Pull-ups

Ring Rows

—–

STRICT HANDSTAND PUSHUPS:

10 Seconds Handstand Hold on Wall

10 Second Tripod Position Hold

3 Lowers From Handstand to Tripod

1-3 Strict Handstand Push-ups

~Movement Substitutions~

Reduce Reps

Dumbbell Strict Presses

Pike Push-ups or Bear Crawl Push-ups

—–

FRONT SQUATS:

5 Pausing Front Squats (Pause in Bottom and Half Way Up)

5 Front Squats

—–

POWER CLEANS:

5 Clean Deadlifts

.

3 High Hang Power Cleans

3 Hang Power Cleans

.

5 Power Cleans

.

Build to Lighter Weight

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REHEARSAL (30:00 – 40:00)

1 Round

3 Power Cleans

3 Strict Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

Build to Workout Weight

1 Round

3 Power Cleans

3 Strict Handstand Push-ups

3 Front Squats

3 Strict Pull-ups

WOD

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans

12 Strict Handstand Push-ups

9 Front Squats

12 Strict Pull-ups
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Barbell Movements

Rx’d: (155/105)

MRx’d: (110/75)