WOD 02.21.19

Announcements

Registration for the 2019 Open is live! More info: http://crossfithelix.com/programs/crossfit-greeley/intramural-open/

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 20:00)

Partner Rowling

2000 meters for time split between two partners.

10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

If you land at 97 or 103, penalty is 3 burpees.

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

——————————————

MOVEMENT PREP + REHEARSAL (20:00 – 35:00)

Movement prep will be different for each athlete based on your movements. This is where you will setup equipment if necessary.

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

WOD

Goat Day (No Measure)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2
——————————————

Samples:

Practice Option 1:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Options:

Cardio Option 1:

On the Minute x 20

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees