WOD 03.28.19


Kipping/Butterfly Pull-up Clinics coming up on Sat, April 27th at 1pm & 3pm! Click for more info and to sign-up: http://crossfithelix.com/pull-up-clinics/

CrossFit Helix – CrossFit

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Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Teams of 3 Relay


15 Right Arm Overhead AbMat Lunge

5 Sit-ups

15’ Left Arm Overhead AbMat Lunge


25’ Bear Crawl Down

5 Push-ups 
25’ Reverse Bear Crawl Back

*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.

MOBILITY (12:00 – 15:00)

Banded Lat Stretch: 30 Seconds Each Side

Banded Triceps Stretch: 30 Seconds Each Side

Banded Chest Stretch: 30 Seconds Each Side


MOVEMENT PREP (15:00 – 30:00)


Establish Bottom Position

25’ Walking Lunge



10 AbMat Sit-ups



Kicking Up to The Wall

Today is a good day to get athletes a little more comfortable on the wall. Whether you’ve never done it before or just want to get up there easier, there are a few things to take note of:

1. Always keep the elbows locked. Pressing into the floor will prevent us from crashing down to the mat.

2. Keep one leg straight and throw it towards the wall.

3.Use the other leg to press through the floor

4. The wall is there for support. As long as the elbows remain locked, the wall will catch you as long as the feet get there with enough momentum.

5. Athletes getting up for the first time may benefit from setting your hands on the ground first

6. Athletes who can get up consistently by setting your hands down first may benefit from kicking up from a standing position

7. With each attempt, you will get a little more comfortable. It’s all about getting the reps in, making mistakes, and adjusting.

3-5 Minutes of Kick Up Practice

1-3 Strict Handstand Push-ups

~Movement Substitutions~

Reduce Reps

10 Push-ups

5 Dumbbell Strict Press (35s/25’s) or 5 Barbell Strict Press (95/65)



10 Scap Pull-ups

5 Strict Lat Press Downs

1-3 Strict Pull-ups

Warm-up (No Measure)

~Movement Substitutions~

Reduce Reps

Banded Strict Pull-ups

Ring Rows


REHEARSAL (30:00 – 35:00)

1 Round

1 Strict Handstand Push-up

2 Strict Pull-ups

4 Walking Lunge Steps (Each Leg)

8 AbMat Sit-ups


Helmet Hair (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups