WOD 04.06.19

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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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Low Box Step-ups

Sit-ups

Low Box Jumps

Air Squats

Low Box Jump Overs

Easy Burpees

Barbell Work

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Snatch Grip Push Press

5 Overhead Squats

——————————————

MOBILITY (10:00 – 12:00)

Child’s Pose on Box: 1 Minute



Barbell Front Squat Hold: 1 Minute

——————————————

MOVEMENT PREP (12:00 – 25:00)

GYMNASTIC MOVEMNTS:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Knees to Chest

3 Toes to Bar

~Movement Substitutions~

Toes to Bar:

Knees to Chest

Toes as High as Possible

Pull-ups:

Banded

Jumping

Ring Rows

—–

BOX MOVEMENTS:

2 Box Jump Overs (Lower Height)

2 Burpee Box Jump Overs (Lower Height)

2 Box Jump Overs (Workout Height)

2 Burpee Box Jump Overs (Workout Height)

—–

BARBELL MOVEMENTS:

3 Overhead Squats

3 Thrusters

3 Front Squats

3 Clusters

.

Build to Workout Weights

WOD

Me Three (Time)

Teams of 3

For Time (30 Minute Cap):

100 Pull-ups

100 Overhead Squats (75/55),M(55/35)

80 Box Jump Overs (24/20),M(20/16)

80 Thrusters (95/65),M(65/45)

60 Toes to Bar

60 Front Squats (115/80),M(80/55)

40 Burpee Box Jumps (24/20),M(20/16)

40 Clusters (135/95),M(95/65)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

5 Rounds:

1 Minute Row

1 Minute Stretch

Increase Pace with Each Row

Stretch Order:

Straight Legs Swings (30/Side)

Down Dog with Foot Pedals

Active Samson

Active Spidermans

Walkouts + Push-up

——————————————

MOBILITY (10:00 – 15:00)

Couch Stretch: 90 Seconds Each Side



Kettlebell Ankle Stretch: 1 Minute Each Side

——————————————

MOVEMENT PREP (15:00 – 25:00)

ROW:

30 Seconds Easy Row

—–

DOUBLE UNDERS:

Establish Grip

20 Seconds Single Unders

20 Seconds Higher Singles

20 Seconds Double Under Practice

—–

KETTLEBELL SWINGS:

With Lighter Weight:

5 Deadlifts

5 Russian Swings

10 Second Finish Position Hold

10 Kettlebell Swings

——————————————

REHEARSAL (25:00 – 35:00)

1 Round

5 Kettlebell Swings

10 Double Unders

150 Meter Row

Build to Workout Weight

1 Round

5 Kettlebell Swings

10 Double Unders

150 Meter Row

WOD

Sea Level (Time)

For Time:

2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):

10 Kettlebell Swings (70/50)

30 Double Unders