WOD 02.27.19

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CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP + MOBILITY (0:00 – 12:00)

30 Seconds

Jumping Jacks

Air Squats

PVC Pass Throughs

Lateral Hops Over Bar

Active Samson

PVC Overhead Squats

Reverse Lunges

Active Spidermans

Narrow PVC Pass Throughs

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MOVEMENT PREP (12:00 – 25:00)

BOX JUMP OVERS:

5 Step-ups Each Leg

10 Small Hops

10 Tall Hops

3 Box Jump Overs (Lower Height)

3 Box Jump Overs (Workout Height(

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PULL-UPS:

5 Second Hollow Hold

15 Seconds Arch Hold

.

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

`Movement Substitutions`

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows

25 Strict Pull-ups

—–

SNATCH:

2 High Hang High Pulls

2 Hang High Pulls

2 High Pulls

.

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Weightlifting

3 Position Power Snatch (Build to moderate complex.)

High Hang + Hang + Floor

WOD

Overhaul (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

Warm-up (No Measure)

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Snatches

Rx’d: (115/80)

MRx’d: (80/55)

Pull-Ups:

MRx’d: Jumping Pull-ups

Box Jump overs

Rx’d: (24/20)

MRx’d: (20/16)