WOD 05.02.19

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 Single Unders

Toe Touch to Reach Overhead

Front Plank

Faster Single Unders

Down Dog

Ride Side Plank

Higher Single Unders

Up Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

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MOVEMENT PREP (12:00 – 30:00)

ABMAT SIT-UP:

Establish Top Position (Sitting Tall)

5 AbMat Sit-ups



DOUBLE UNDERS:

20 Seconds Single Unders

20 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

45 Singles

30 Seconds of Attempts



DEADLIFTS:

Put Very Light Weight on the Barbell

.

5 “Take the Slack Outs” (Hear the click and set the body into position without lifting the bar off the ground)

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5 Deadlifts

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Plan and Build to Workout Weights

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Put Opening Weight Back on the Bar For Practice Round

WOD

Skippy (5 Rounds for weight)

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.