WOD 04.17.19

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 – 12:00)

Cone Game + Bike Penalty

We will place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. We will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes.

Dumbbell Warmup

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Front Rack Lunges (Each Side)

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MOBILITY (12:00 – 15:00)

Child’s Pose on Dumbbell: 45 Seconds



Dumbbell Ankle Stretch: 30 Seconds Each Side



Dumbbell Squat Hold: 45 Seconds

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MOVEMENT PREP (15:00 – 30:00)

BIKE:

Set Seat Height and Distance

20 Seconds Moderate Bike

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STRICT PULL-UPS:

10 Scap Pull-ups

1-3 Strict Pull-ups

~Movement Substitutions~

Reduce Reps

Ring Rows

Banded Strict Pull-ups

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DUMBBELL DEADLIFTS:

With Lighter Weight:

Establish Grip

7 Dumbbell Deadlifts

—–

DUMBBELL FRONT SQUATS:

With Lighter Weight:

Establish Grip

7 Dumbbell Front Squats

Build to Workout Weight

With Workout Weight:

5 Dumbbell Deadlifts

5 Dumbbell Front Squats

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REHEARSAL (30:00 – 35:00)

1 Round

3 Calorie Bike

3 Strict Pull-ups

3 Dumbbell Deadlifts

3 Dumbbell Front Squats

WOD

Doorbell (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts

15 Dumbbell Front Squats

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Dumbells

Rx: (50’s/35’s)

MRx: (35’s/20’s)