WOD 03.30.19

Announcements

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CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Rotating Through 3 Stations:

1st Station: Bike 2nd Station: Stretch 3rd Station: Dumbbell Movement (Warmup completed with one light dumbbell)

30 Seconds

Easy Bike

Active Samson

Lateral Hops Over Dumbell

Moderate Bike

Active Spidermans

Dumbbell Deadlifts (Change Arms Every 5)

Faster Bike

Push-up to Down Dog

Dumbbell Strict Press (Change Arms Every 5)

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MOBILITY (10:00 – 13:00)

1 Minute Each (One Partner at Each Station)

Dumbbell Ankle Stretch: Switch at 30 seconds.



Child’s Pose



Standing Hamstring Stretch: Switch at 30 seconds.

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MOVEMENT PREP (13:00 – 28:00)

ROPE CLIMBS:

3 Jump and Straight Arms Hangs

2 Hanging Knees Up + Foot Lock

1 Rope Climb

~Movement Substitutions~

Reduce Reps

Rig Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

WOD

Rope-a-Dope (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches

300 Double Unders

15 Rope Climbs

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Dumbbell Snatches

Rx: (60/45)

MRx: (35/25)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

8 Minutes For Quality

100 Meter Run

10 Slow Air Squats

5 Kettlebell Deadlifts

5 Straight Leg Walkouts to Push-ups

*Performed with light kettlebell

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MOBILITY (10:00 – 12:00)

Chest Stretch: 1 Minute



Couch Stretch: 1 Minute

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MOVEMENT PREP (12:00 – 25:00)

PUSH-UPS:

Establish Bottom Position (Elbows back with hips off the floor)

5 Push-ups

~Movement Substitutions~

Reduce Reps

Elevate to Box or Bench

—–

RUN:

100 Meter Run with Hands Relaxed

—–

RUSSIAN KETTLEBELL SWINGS:

With Lighter Weight:

5 Deadlifts

5 Russian Kettlebell Swings

Build to Workout Weight and Repeat

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REHEARSAL (20:00 – 25:00)

1 Round

200 Meter Run

10 Russian Kettlebell Swings

5 Push-ups

WOD

Smirnoff (Time)

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups

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Russian KB Swings

Rx: (53/35)

MRx: (35/26)