WOD 05.01.19

Announcements

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 Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Straight Legged Inchworms

Dumbbell Warmup

Each Side (With 1 Light Dumbbell):

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

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MOBILITY (12:00 – 15:00)

Pigeon Pose on Box: 1 Minute Each Side



Child’s Pose on Box: 1 Minute Each Side

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MOVEMENT PREP (15:00 – 30:00)

ROW:

20 Seconds Easy Row

Adjust Foot Plate (If Needed)

20 Second Easy Row



BURPEE BOX JUMPS:

3 Frog Hops

3 Burpees

.

3 Box Step-ups (Each Leg)

3 Box Jumps (Low Height)

3 Box Jumps (Workout Height)

.

3 Burpee Box Jumps (Workout Height)



DUMBBELL SNATCHES:

With a Lighter Dumbbell (Each Side):

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

.

6 Alternating Dumbbell Snatches

.

Build to Workout Weight

.

4 Alternating Dumbbell Snatches

WOD

Waterlogged (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches

15 Burpee Box Jumps

20 Dumbbell Snatches

10 Burpee Box Jumps

10 Dumbbell Snatches

5 Burpee Box Jumps

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Dumbell Snatch

Rx: 50/35

MRx: 35/20

Burpee Box Jumps

Rx: 24″/20″

MRx: 20″/16″