WOD 02.15.19

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 – 10:00)

40 Seconds

Easy Row

Straight Leg Stretch to Squat*

30 Seconds

Moderate Row

Air Squats

20 Seconds

Faster Row

Squat Jumps

*Grab under the toes with legs as straight as possible, pull down into squat, then stand

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MOBILITY (10:00 – 12:00)

Couch Stretch: 1 Minute Each Side

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MOVEMENT PREP (12:00 – 25:00)

ROW:

Establish Catch Position

20 Seconds Moderate Row

—–

BURPEES OVER BAR:

3 Burpees

3 Lateral Burpees Over the Bar

—–

TOES TO BAR:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

.

Show Difference Between Two Options

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3 Faster Toes to Bar

3 Slower Toes to Bar

~Movement Substitutions~

Knees to Chest

Feet as High as Possible

—–

SQUATTING MOVEMENTS:

Front Squat Movement Prep

5 Pausing Front Squats

5 Front Squats



Hang Squat Clean Movement Prep

3 Pausing High Hang Squat Cleans

3 Hang Squat Cleans



Thruster Mouvement Prep

3 Pausing Thrusters

3 Thrusters

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REHEARSAL (25:00 – 30:00)

1 Round

3 Calorie Row

3 Front Squats

3 Toes to Bar

3 Hang Squat Cleans

3 Burpees over Bar

3 Thrusters

WOD

Waterproof (Time)

For Time:

21 – 15 – 9

Row Calories

Front Squats

15 – 12 – 9

Toes to Bar

Hang Squat Cleans

12 – 9 – 6

Burpees over Bar

Thrusters
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Barbell Movements:

Rx: (95/65)

MRx: (65/45)



Row:

Women (15-10-5)