WOD 05.11.19

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

View Public Whiteboard

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

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Straight Leg Inchworms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

——————————————

MOBILITY (10:00 – 12:00)

Pigeon Pose + Lat Stretch: 30 Seconds Each Side

——————————————

MOVEMENT PREP (12:00 – 25:00)

GYMNASTICS:

10 Scap Pull-ups

10 Kip Swing Taps

5 Knee Up Taps

3 Toes to Bar (No Tap)



5 Pull ups



5 Knees up-lats down

1 Bar Muscle up

~Movement Substitutions~

Toes-to-bar:

Feet as High as Possible

Knees Up

Pull ups:

Jumping pull ups

Banded pull ups

Ring rows

Bar Muscle Ups:

Pull ups

Jumping pull ups

Banded pull ups

Ring rows

WOD

The Mixer (4 Rounds for reps)

Teams of 3:

In 5:00:

400 Meter Run

ME Pull-ups

rest 2:00

In 5:00:

400 Meter Run

ME Toes to Bar

rest 2:00

In 5:00:

400 Meter Run

ME Bar Muscle Ups

rest 2:00

In 5:00:

400 Meter Run

ME Toes to Bar

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Row

Active Samson

Moderate Row

Reverse Lunges

Faster Row

Jumping Lunges

Barbell Warmup

5 Pausing Back Squats

5 Good Mornings

5 Elbow Rotations

5 Reverse Lunges (Each Leg)

——————————————

MOBILITY (10:00 – 12:00)

Couch Stretch: 1 Minute Each Side

——————————————

MOVEMENT PREP (12:00 – 20:00)

ROW:

20 Seconds Right Side Row

20 Seconds Left Side Row

20 Seconds Both Legs Row



WALKING LUNGE:

10 Reverse Lunges

25’ Walking Lunge



BACK SQUATS:

5 Pausing Back Squats

5 Back Squats

WOD

Water Country (Time)

Females:

21-18-15-12-9: Row Calories

50′ Walking Lunge After Each Set

Males:

27-24-21-18-15: Row Calories

50′ Walking Lunge After Each Set