WOD 04.10.19

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

Easy Single Unders

Active Samson

Barbell Bent Over Rows

Higher Single Unders

Pausing Air Squats

Barbell Standing High Pulls (No Hips, Just Elbows High)

Faster Single Unders

Push-up to Down Dog

Barbell Front Squats

Banded Glute Activation

2 Rounds:

20 Seconds Squats

20 Seconds Glute Bridges

10 Seconds Lateral Steps Right

10 Seconds Lateral Steps Left

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MOBILITY (10:00 – 12:00)

Barbell Calf Smash: 1 Minute Each Side

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MOVEMENT PREP (12:00 – 25:00)

DOUBLE UNDERS & CHEST TO BAR PULL-UPS:

15 Seconds of Tight Hops

15 Seconds of Quick Single Unders

15 Seconds of Higher Single Unders

15 Seconds of Double Under Practice

~Movement Substitutions~

Reduce Reps

75 Single Unders

1 Minute of Practice



10 Scap Pull-ups

10 Second Hollow Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

2 Pull-ups

2 Chest to Bar Pull-ups

~Movement Substitutions~

Reduce Reps

Chin Over Bar Pull-ups

10 Strict Pull-ups

Ring Rows

Banded Pull-ups

Jumping Pull-ups

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FRONT SQUATS:

5 Breaths (Push out against hand as training tool)

5 Breaths + Air Squats (Breathe in, hold, then squat)

5 Breaths + Front Squats (Same as above, just with barbell)

Weightlifting

Front Squat (Heavy Set of 3)

WOD

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders