WOD 04.27.19

Announcements

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Daily reminder: Have you done your Memorial Day WOD training today?

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

20 Seconds Good Mornings

20 Seconds Lateral Barbell Hops

20 Seconds Stiff Legged Deadlifts

20 Seconds Lateral Barbell Hips

20 Seconds Deadlifts

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MOVEMENT PREP (10:00 – 20:00)

LATERAL BAR BURPEES:

6 Steady Lateral Bar Burpees

—–

DEADLIFT:

Establish Set-up Position

5 Deadlifts

.

Build to Workout Weight

WOD

Team Bubba Gump (Time)

In Teams of 3 complete (30 Min Cap)

3 Rounds:

1200 Meter Run (Alt Every 200m)

60 Deadlifts

60 Lateral Barbell Burpees

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Barbell

Rx: (155/105)

MRx: (105/75)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Assault Bike

5 Minute Easy Ride

On the Minute 5 Sit-ups + 5 Air Squats

Light Kettlebell Warmup

5 Kettlebell Deadlifts

5 Russian Swings

5 Reverse Lunges (Each Leg)

5 Goblet Squats

5 Full Swings

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MOBILITY (10:00 – 18:00)

Pigeon Pose: 1:30 Each Side



Couch Stretch: 1:30 Each Side



Dumbbell Ankle Stretch: 30 Seconds Each Side

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MOVEMENT PREP (18:00 – 30:00)

ABMAT SIT-UPS:

5 Slow AbMat Sit-ups

5 AbMat Sit-ups (Falling Down)



KETTLEBELL SWINGS:

5 Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

—-

GOBLET SQUATS:

Establish Bell Position

5 Pausing Goblet Squats

5 Goblet Squats

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REHEARSAL (30:00 – 40:00)

1 Round

5 Calorie Assault Bike

5 Kettlebell Swings

10 AbMat Sit-ups

5 Goblet Squats

Build to Workout Weight

1 Round

5 Calorie Assault Bike

5 Kettlebell Swings

10 AbMat Sit-ups

5 Goblet Squats

WOD

Hogwarts (AMRAP – Rounds and Reps)

AMRAP 15:

21/15 Calorie Assault Bike

15 Kettlebell Swings

30 AbMat Sit-ups

15 Goblet Squats

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Ketllebell

Rx: (70/53)

MRx: (44/35)