WOD 04.22.19

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

Active Spidermans

Box Step-ups

Active Samson

Box Step-ups

Air Squats

Box Step-ups

2 Rounds

30 Seconds:

PVC Overhead Squats

PVC Sotts Press

Snatch Barbell Warmup

5 Stiff Legged Snatch Grip Deadlifts

5 Hang Muscle Snatches

5 Overhead Squats

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MOBILITY (12:00 – 15:00)

Child’s Pose on Box: 1 Minute



Ankle Stretch Off Box: 30 Seconds Each Leg



Barbell Ankle Stretch: 1 Minute

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MOVEMENT PREP (15:00 – 30:00)

BOX JUMP OVERS:

4 Box Jump Overs (Shorter Box)

4 Box Jump Overs (Workout Height)

—–

POWER SNATCHES:

5 Pausing Snatch Deadlifts (1 Second Pause at Knee and Pockets)

.

5 Snatch High Pulls

.

10 Second Receiving Position Hold

5 Pausing Power Snatches (3 Seconds in Receiving Position)

.

5 Power Snatches

—–

LATERAL BARBELL BURPEES:

4 Lateral Barbell Burpees

—–

OVERHEAD SQUATS:

5 Pausing Overhead Squats (2 Seconds in Bottom)

.

5 Overhead Squats

.

Build to Lighter Weight

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REHEARSAL (30:00 – 40:00)

1 Round

5 Power Snatch

5 Box Jump Overs

5 Overhead Squats

5 Lateral Barbell Burpees

Build to Workout Weight

1 Round

5 Power Snatch

5 Box Jump Overs

5 Overhead Squats

5 Lateral Barbell Burpees

WOD

Destiny’s Child (Time)

15-12-9:

Power Snatch

Box Jump Overs

Directly Into…

15-12-9:

Overhead Squats

Lateral Barbell Burpees

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OHS

Rx:(95/65)

MRx: (65/45)

Box Jumps

Rx:(24/20)

MRx: (20/16)