WOD 02.23.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Bike

Active Samson

Front Rack Stretch

Moderate Bike

Active Spidermans

Right Side Pigeon

Faster Bike

Push-up to Down Dog

Left Side Pigeon

3 Stations. One Partner at Each. Rotate through bike, stretch, and mobility.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

WOD

Baristas (Time)

Teams of 3

For Time: (30 Minute Time Cap)

100/70 Calorie Assault

70 Clean and Jerks (135/95), 70 Toes to Bar

50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups

30 Clean and Jerks (185/135), 30 Bar Muscle-ups

100/70 Calorie Assault

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Second : 1 Minute

Easy Single Unders : Active Samson + Air Squat at Top

Higher Single Unders : Active Spidermans

Quick Single Unders : Walkouts + Push-up

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MOBILITY (10:00 – 12:00)

Pigeon Pose: 30 Seconds Each Side

—–

Chest Stretch on Post: 30 Seconds Each Side

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MOVEMENT PREP (12:00 – 25:00)

DOUBLE UNDERS:

Establish Starting Position

15 Seconds Easy Single Unders

15 Seconds Fast Single Unders

15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

Double Under Practice (2:30, 2:00, 1:30, 1:00, :30)

1.5x Single Unders (150-120-90-60-30)

—–

PUSH-UPS:

15 Second Push-up Top Plank Hold

15 Second Active Bottom Hold (Chest Touching)

3 Pausing Push-ups (Pausing on Ground and Lockout)

3 Push-ups

—–

REVERSE LUNGES:

Establish Lunge Position

10 Reverse Lunges

WOD

U-Turn (Time)

For Time:

100 Double-Unders, 50 Reverse Lunges, 25 Pushups

80 Double-Unders, 40 Reverse Lunges, 20 Pushups

60 Double-Unders, 30 Reverse Lunges, 15 Pushups

40 Double-Unders, 20 Reverse Lunges, 10 Pushups

20 Double-Unders, 10 Reverse Lunges, 5 Pushups