WOD 05.08.19

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

Side Lunges

Slow Air Squats

Knuckle Drags*

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

Warmup performed with one light kettlebell

*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Stiff Legged Deadlifts

5 Front Squats

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MOBILITY (12:00 – 15:00)

Kettlebell Ankle Stretch: 1 Minute Each Side

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Kettlebell Squat Hold: 1 Minute

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MOVEMENT PREP (15:00 – 30:00)

FRONT SQUAT:

5 Pausing PVC Zombie Squats

5 PVC Zombie Squats

5 Front Squats

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KETTLEBELL SWNGS:

With Lighter Weight:

5 Kettlebell Deadlift

5 Russian Kettlebell Swings

5 Kettlebell Swings

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PRACTICE ROUNDS (30:00 – 40:00)

1 Round

5 Front Squats

5 Kettlebell Swings

100 Meter Run

Build to Workout Weight

1 Round

5 Front Squats

5 Kettlebell Swings

100 Meter Run

WOD

Jack Squat (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run
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Front Squat

MRx: (95/65)

Kettlebell Swing

MRx: (44/26)