WOD 04.26.19

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)

30 Seconds

Easy Single Unders

Plate Ground to Overhead

PVC Pass Throughs

Higher Single Unders

Plate Counterbalance Squats

PVC Pass Throughs

Fast Single Unders

Squats with Heels on Plate

PVC Pass Throughs

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MOVEMENT PREP (12:00 – 20:00)

DOUBLE UNDERS:

15 Seconds Bounds (No Rope)

15 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

90 Single Unders

90 Seconds of Double Under Practice

—–

ROW:

20 Seconds Row (Feet Not Strapped In)

20 Seconds Row (Feet Strapped In)

—–

OVERHEAD SQUATS:

5 Snatch Grip Behind the Neck Push Presses

.

5 Snatch Grip Behind the Neck Push Jerks

.

1 Behind the Neck Push Jerk + 5 Pausing Overhead Squats

.

1 Power Snatch + 5 Overhead Squats

Weightlifting

Overhead Squat (Heavy Set of 3)

WOD

Denim (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats

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Overhead Squats

Rx: (115/80)

MRx: (75/55)