WOD 04.13.19

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:

Easy Jog

Quad Stretch

Knees to Chest

Mountain Climbers

Moderate Jog

Straight Leg Kick

Walking Samson

Top Half Burpees

Faster Jog

Side Lunge

Slow Air Squats

Easy Burpees

MOBILITY (10:00 – 12:00)

Chest Stretch: 45 Seconds



Up Dog: 45 Seconds

——————————————

MOVEMENT PREP (12:00 – 25:00)

TOES TO BAR:

20 Second Arch Position Hold on Floor

10 Seconds Arch Position Hold on Bar

5 Kip Swings

5 Knees to Chest

3-5 Toes to Bar

~Movement Substitutions~

Reduce Reps

Feet as High as Possible

Knees to Chest

—–

BURPEES:

3 Spidermans Each Leg

3 Frog Hops

3 Rolling Burpees

3 Snapping Burpees

—–

RUN:

20 Second Jog in Place with Back to Wall

100 Meter Run

WOD

Tip Toe (Time)

In Teams of 3 (30min Cap):

63-54-45-36-27-18-9

200 Meter Team Run

Toes to Bar

Burpees

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 8:00)

Moving Down the Floor

25’ Walking Samson

10 Air Squats

25’ Walking Spidermans

10 Air Squats

25’ Bear Crawl Forward

10 Air Squats

25’ Bear Crawl Backwards

10 Air Squats

25’ Walking Lunge

Barbell Warmup

10 Sumo Deadlifts

10 Back Squats

10 Sumo Stance Good Mornings

——————————————

MOBILITY (8:00 – 12:00)

Couch Stretch: 45 Seconds Each Side



Barbell Internal Rotation: 45 Seconds Each Side



Warrior Squats: 1 Minute

——————————————

MOVEMENT PREP (12:00 – 22:00)

WALKING LUNGE:

Establish Bottom Position

50’ Walking Lunge

—–

BACK SQUAT:

5 Pausing Back Squats

5 Back Squats

—–

SUMO DEADLIFT HIGH PULL:

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Weightlifting

Back Squat (2-2-2-2-2-2-2-2-2-2)

10-Min EMOM:

2 Back Squats

WOD

Step Down (Time)

3 Rounds:

30 Sumo Deadlift High Pulls (95/65)

150′ Walking Lunge