WOD 04.01.19

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 – 10:00)

30 Seconds

PVC Hang High Pulls



Active Samson



PVC Hang Muscle Snatch



Air Squats



PVC Power Snatch Balances



Active Spidermans



PVC Squat Snatch Balances



Push-up to Down Dog



PVC Hang Squat Snatches

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MOBILITY (10:00 – 12:00)

PVC Pass Throughs: 30 Seconds



PVC Lat Stretch: 30 Seconds



PVC Overhead Squat Hold: 45 Seconds

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MOVEMENT PREP (12:00 – 25:00)

CHEST TO BAR PULL-UPS:

Establish Grip

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

~Movement Substitutions~

Reduce Reps

Pull-ups

Banded Pull-ups

Jumping Pull-ups

Ring Rows

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SQUAT SNATCH:

Establish Grip

.

3 Snatch Deadlifts

3 Hang High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

.

3 Snatch Balances (3 Inch Drop)

3 Snatch Balances (6 Inch Drop)

3 Snatch Balances (Full Depth Drop)

.

3 Sets:

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

~Movement Substitutions~

Reduce Reps/Weight

Power Snatch + Overhead Squat

Power Snatches

Weightlifting

3-Position Squat Snatch (Build to Moderate Complex)

1 high Hang Snatch + 1 Hang Snatch + 1 Snatch (floor)

WOD

,: Snake Bite (Time)

For Time:

21-15-9

Squat Snatch

Chest to Bar Pull-ups



Rx: (95/65)

MRx: (65/45)

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Alt Option

For Time:

15-12-9

Power Snatch

Overhead Squats

Pull-ups



Rx: (95/65)

MRx: (65/45)
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