WOD 03.29.19

Announcements

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

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

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MOBILITY (12:00 – 15:00)

Wall Pigeon Pose: 45 Seconds Each Side



Seated Straddle: 45 Seconds



Lunge Ankle Stretch: 45 Seconds

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MOVEMENT PREP (15:00 – 25:00)

RUN:

Hopping Test: 10 Hops on the Heels, 10 Hops on the Front Foot

Hop to Run: 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run

Relaxing the Foot: 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed

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MACHO MAN:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

3 Pausing Front Squats

3 Front Squats

.

3 Strict Press

3 Push Press

3 Push Jerks

.

3 Power Cleans

3 Front Squats

3 Push Jerks

.

Build to Lighter Weight

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REHEARSALS (25:00 – 35:00)

2 Rounds

100 Meter Run

1 Round of Macho Man (Lighter Weight)

Build to Workout Weight

1 Round

200 Meter Run

1 Round of Macho Man (Workout Weight)

WOD

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man”

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

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Macho Man

Rx: (135/95)

MRx: (95/65)