WOD 04.25.19

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

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 -12:00)

1 Minute

Easy Bike

Front Plank

Push-up to Down Dog

Your Choice of Kettlebell Game

Farmers & Lumberjacks: Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 2 to 3 rounds.

Kettlebell Tap Game: Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

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MOVMENT PREP (12:00 – 25:00)

STRICT TOES TO BAR:

3 Candlesticks Holding Post of Kettlebell

3 Slow Knees to Chest

3 Feet to 90 Degrees

3 Full Strict Toes to Bar

~Movement Substitutions~

Reduce Reps

Candlesticks Holding Post or Kettlebell

Slow Knees to Chest

Feet as High as Possible

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FARMERS CARRY:

100’ Farmers Carry (Lighter Weight)

100’ Farmers Carry (Workout Weight)

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BIKE:

15 Seconds Easy Bike

15 Seconds Moderate Bike

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REHEARSAL (25:00 – 30:00)

1 Round

5 Calorie Assault Bike

50′ Farmers Carry

3 Strict Toes to Bar

WOD

Old Town Road (Time)

6 Rounds:

15/12 Calorie Assault Bike

150′ Farmers Carry

9 Strict Toes to Bar

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Farmers Carry

Rx: (53’s/35’s)

MRx: (35’s/26’s)