WOD 04.24.19

Announcements

Final reminder: Kipping/Butterfly Pull-up Clinics this Sat, April 27th at 1pm & 3pm! Sign-up: http://crossfithelix.com/pull-up-clinics/
Upcoming class: Five to 5k w/ Coach Haley starting Thurs, May 16th at 6pm for 5 weeks! Sign up: http://crossfithelix.com/five-to-5k/
Daily reminder: Have you done your Memorial Day WOD training today?

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Stretch – Squat – Barbell

1 Minute Active Spidermans

45 Seconds Air Squats

30 Seconds Stiff Legged Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Straight Leg Reach to Air Squat

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans

——————————————

MOBILITY (12:00 – 15:00)

Front Rack Stretch: 45 Seconds

—–

Chest Stretch: 45 Seconds

—–

Wrist Stretch: 30 Seconds Each Direction

——————————————

MOVEMENT PREP (15:00 – 25:00)

AIR SQUATS:

5 Slow Pausing Air Squats

5 Air Squats

—-

PUSH-UPS:

15 Second Push-up Plank Hold (Screwing the Hands)

3 Push-ups

Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

Knee Push-ups

—–

POWER CLEANS:

3 High Hang Muscle Cleans

3 Hang Muscle Cleans

3 Muscle Cleans

.

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

Build to Workout Weight

——————————————

REHEARSAL (25:00 – 30:00)

2 Rounds

2 Power Cleans

4 Push-ups

6 Air Squats

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
——————————————

MRx: (95/65)