WOD 04.08.19

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)

Biathlon

Athletes will start by completing 3 burpees and 3 broad jumps. When you finish the broad jumps, you will throw a light ball at a wall ball target from about 10 feet away. If you miss the target, you have to complete a 100 meter run penalty before getting back to the burpees. If you hit the target, you can get right back into your 3 burpees and 3 broad jumps. We will play for 6-8 minutes. Whoever has the most rounds + reps at the end is the winner.



Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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MOBILITY (10:00 – 12:00)

Front Rack Stretch: 1 Minute



Wrist Stretch: 1 Minute

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MOVEMENT PREP (12:00 – 20:00)

BURPEES:

2 Step-up Burpees

2 Jump-up Burpees

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POWER CLEANS:

3 Clean Pulls

3 Clean Pulls + Hold

3 Clean High Pulls

3 Tall Clean

.

1 Clean Pulls

1 Clean Pulls + Hold

1 Clean High Pulls

1 Tall Clean

.

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

.

3 Power Cleans

Weightlifting

Power Clean (Heavy Set of 3)

WOD

Back and Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

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Power Cleans:

Rx: (135/95)

MRx: (95/65)