WOD 02.25.19

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Shuttle Run

Active Samson

Squats to Medicine Ball (Air Squats for Those Doing “This One”)

45 Seconds

Moderate Shuttle Run

Active Spidermans

Medicine Ball Deadlifts (Alternating Dumbbell Deadlifts for Those Doing “This One”)

30 Seconds

Faster Shuttle Run

Push-up to Down Dog

Medicine Ball Slams (5 Dumbbell Strict Presses Each Side for Those Doing “This One”)

*Rotating through 3 stations. Light dumbbell or workout weight medicine ball, depending on the workout.

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MOBILITY (10:00 – 12:00)

Medicine Ball or Dumbbell Squat Hold & Ankle Stretch: 1 Minute Hold + 30 Seconds Each Side

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MOVEMENT PREP (12:00 – 20:00)

WALLBALLS / DUMBBELL GOBLET SQUATS:

Wallball Movement Prep:

5 Pausing Front Squats

5 Wallballs



Dumbbell Goblet Squat Movement Prep:

5 Pausing Goblet Squats

5 Goblet Squats

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DUMBBELL HANG CLEAN AND JERKS:

Dumbbell Hang Clean and Jerk Movement Prep

5 Dumbbell Hang Clean and Jerks (Each Side)

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Build to Workout Weight

WOD

This One (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target