WOD 05.04.19

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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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Narrow Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Thrusters

WOD

Sleep Walk (3 Rounds for reps)

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Assault Bike

Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:

80/60 Calorie Assault Bike

Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Assault Bike

Max Thrusters (135/95)

0930 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

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

MOBILITY (10:00 – 12:00)

Couch Stretch: 1 Minute Each Side

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MOVEMENT PREP (12:00 – 25:00)

RUN:

10 Second Heel Hops

10 Seconds Forefoot Hops

100 Meter Run



ROPE CLIMBS:

5 Hanging Knees to Elbows

5 Hanging Foot Locks (With Toes Up)

1 Rope Climb

~Movements Substitutions~

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)



BOX JUMP OVERS:

4 Box Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

4 Box Jump Overs (Smaller Box)

4 Box Jump Overs (Workout Height)

WOD

Mountain Dew (Time)

4 Rounds:

400 Meter Run

15 Box Jump Overs (24″/20″)

3 Rope Climbs