WOD 04.19.19

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)

30 Seconds

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Air Squats

Wallball Partner Warmup

Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room.

2 Rounds:

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

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MOBILITY (12:00 – 15:00)

Chest Stretch: 1 Minute



Medicine Ball Squat Hold: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 30:00)

ROWING:

20 Seconds Easy Row @ 26 SPM

20 Seconds Moderate Row @ 26 SPM

20 Seconds Harder Row @ 26 SPM

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BURPEES OVER ROWER:

3 Frog Hops

3 Burpees

6 Lateral Hops Over Rower

3 Lateral Burpees Over Rower

—–

WALLBALLS:

5 Front Squats

5 Push Press

5 Thrusters

.

7 Wallballs*

*Get higher with each wallball to work on absorbing the weight

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DUMBBELL SNATCHES:

With Lighter Weight:

3 Deadlifts (Each Arm)

3 Jump Shrugs (Each Arm)

3 High Pulls (Each Arm)

3 Strict Press (Each Arm)

6 Alternating Dumbbell Snatches

Build to Workout Weight

6 Alternating Dumbbell Snatches

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REHEARSAL (30:00 – 35:00)

1 Round

6 Calorie Row

5 Wallballs

4 Dumbbell Snatches

3 Lateral Burpees over Rower

WOD

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches

5 Lateral Burpees over Rower

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Dumbbell

Rx: (50/35)

MRx: (35/20)