WOD 04.20.19

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)

Warmup Run

200 Meter Easy Run

Followed By…

30 Seconds

Barbell Deadlifts

Quad Stretch

Barbell Elbow Rotations

Side Lunges

Barbell Hang Power Cleans

Air Squats

Barbell Front Squats

Push-up to Down Dog

——————————————

MOVEMENT PREP (10:00 – 25:00)

ROPE CLIMB:

5 Hanging Knees to Elbows

3 Hanging Foot Locks

1 Rope Climb

Movements Substitutions

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)

—–

RUN:

50 Wreck Bag Run (Each Partner)

—–

SQUAT CLEANS:

5 Front Squats

.

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

.

Build to Workout Weight

WOD

Wreck Yourself (Time)

Teams of 3

For Time:

600m Run

6 Rope Climbs

20 Squat Cleans

600m Run

9 Rope Climbs

35 Squat Cleans

600m Run

12 Rope Climbs

50 Squat Cleans

*Teams will run with one (50/35) SandBag.

——————————————

Barbell

Rx: (135/95)

MRx: (95/65)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 8:00)

30 Seconds

PVC Bent Over Row

PVC Floor Press

Barbell Bent Over Row

Barbell Floor Press

Scap Pull-ups

Mountain Climbers

Easy Ring Rows

Push-up to Down Dog

——————————————

MOBILITY (8:00 – 12:00)

Banded Shoulder Distraction: 1 Minute Each Side



Banded Pec Stretch: 1 Minute Each Side

——————————————

MOVEMENT PREP (12:00 – 20:00)

BENCH:

Establish Thumb Position

5 Bench Press

.

Establish Wrist Position

5 Bench Press

.

Establish Foot Position

5 Bench Press

—–

PULL-UPS:

15 Seconds Hollow Hold on Bar

1-3 Strict Pull-ups

~Movement Substitutions~

Banded Strict Pull-ups

Ring Rows

——————————————

REHEARSAL (20:00 – 30:00)

2 Rounds

6 Bench Press

2 Strict Pull-ups

Build to Workout Weight

1 Round

4 Bench Press

2 Strict Pull-ups

WOD

Strict Lynne (5 Rounds for reps)

5 Rounds:

Max Bench Press (Bodyweight)

Max Strict Pull-Ups

Rest 3 Minutes Between Rounds