WOD 02.20.19

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 – 12:00)

1 Minute

Easy Row

Active Spidermans

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Fast Row

Walkout

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY (12:00 – 15:00)

PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds

——

Ankle Stretch: 30 Seconds Each Side

—–

Couch Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 30:00)

ROW:

Establish Targets in Catch Position

30 Seconds Easy Row

—–

DOUBLE UNDERS:

Without a Rope:

10 Easy Hops

10 Power Hops

.

30 Seconds Straight:

10 Seconds Easy Singles

10 Seconds Higher Singles

10 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

75 Single Unders

1 Minute of Double Under Practice

—–

HANG POWER CLEANS + POWER SNATCHES:

Hang Power Clean Movement Prep

Establish Stance and Grip

3 High Hang Power Cleans

3 Hang Power Cleans

Power Snatch Movement Prep

Establish Stance and Grip

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

—–

OVERHEAD SQUATS:

15 Second Overhead Hold (Wrapping the Lats)

5 Pausing Overhead Squats

3 Overhead Squats

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REHEARSAL (30:00 – 40:00)

1 Round

5 Power Snatches

5 Overhead Squats

5 Hang Power Cleans

5 Calorie Row

10 Double Unders

Build to Workout Weight

1 Round

3 Power Snatches

3 Overhead Squats

3 Hang Power Cleans

3 Calorie Row

10 Double Unders

WOD

Double Play (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches

10 Overhead Squats

15 Hang Power Cleans

20/15 Calorie Row

50 Double Unders
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Barbell:

Rx: (115/80)

MRx: (80/55)