WOD 02.16.19

Announcements

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CrossFit Open Nutrition Seminar with Coach Haley! Tuesday, February 19th @ 6:45pm. There will be SNACKS!

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

40 Seconds

Alternating Box Step-ups

Active Spidermans

Child’s Pose on Box

30 Seconds

Jumping Jacks

Active Samson

Chest Stretch

20 Seconds

Box Jumps (Step Down)

Push-up to Down Dog

Box Supported Ankle Stretch

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

——————————————

MOVEMENT PREP (10:00 – 25:00)

ROPE CLIMBS:3 Jump and Hangs (Higher With Each Jump)

2 Hanging Knees Up + Foot Lock

1 Rope Climb

~Movement Substitutions~

Reduce Reps

Short Rope Bar Climbs (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

—–

BOX JUMP OVERS

—–

POWER SNATCHES

WOD

Leaps & Bounds (Time)

Teams of 3

For Time (30 Minute Time Cap):

120 Power Snatches (75/55)

120 Box Jump Overs (24/20)

12 Rope Climbs

90 Power Snatches (95/65)

90 Box Jump Overs (24/20)

9 Rope Climbs

60 Power Snatches (115/80)

60 Box Jump Overs (24/20)

6 Rope Climbs

30 Power Snatches (135/95)

30 Box Jump Overs (24/20)

3 Rope Climbs

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Row

Active Samson

45 Seconds

Easy-Moderate Row

Active Spidermans

30 Seconds

Moderate Row

Slow Air Squats

15 Seconds

Fast Row

Walkouts

——————————————

MOBILITY (12:00 – 18:00)

Calf Foam Rolling

45 Seconds Per Side

Hamstring Foam Rolling

45 Seconds Per Side

Quad Foam Rolling

45 Seconds Per Side

Glute Foam Rolling

45 Seconds Per Side

TEACHING (18:00 – 30:00)

ROW:

20 Seconds at 26 Strokes Per Minute

20 Seconds at 28 Strokes Per Minute

20 Seconds at 30 Strokes Per Minute

—–

AIR SQUATS:

5 Air Squats (No Arms)

5 Air Squats (Pressing Arms Away)

—–

DOUBLE UNDERS:

Establish Hand Position

.

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

20 Seconds Double Unders

~Movement Substitutions~

Reduce Reps

125 Single Unders

90 Seconds of Practice

——————————————

REHEARSAL (30:00 – 35:00)

1 Round

15 Double Unders

10 Air Squats

5 Calorie Row

WOD

Escape From Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row