WOD 05.14.19

Announcements

– Daily reminder: Have you done your Memorial Day WOD training today?
– Memorial Day WOD & Social: Mon, May 27th at 8:30am & 9:30am — donuts & coffee after! Kids mini WOD at 9:30am!
– Remember to wait until everyone has finished the workout before you put your equipment away. Once you’re done, cheer on the people around you instead!

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Single Unders

Active Samson

Push-up to Down Dog

High Single Unders

Active Spidermans

Straight Leg Inchworms

Double Unders

Slow Air Squats

Push-up Plank Shoulder Taps

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MOBILITY (10:00 – 12:00)

Front Rack Stretch: 1 Minute



Wrist Stretch: 30 Seconds Each Direction

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MOVEMENT PREP (12:00 – 25:00)

ROW:

Establish Parallel Forearms in Catch Position

20 Seconds Easy Row



PUSH-UPS:

Establish Bottom Position

5 Push-ups

~Movement Substitutions~

Reduce Reps

Push-ups to Box or Bench

Band Assisted Push-ups



DOUBLE UNDERS MOV SUB:

Reduce Reps

115 Single Unders

90 Seconds of Practice



POWER CLEANS:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to Lighter Weight

WOD

Undercover (Time)

3 Rounds:

15 Power Cleans

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike

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Power Cleans

Rx: (115/80)

MRx: (80/65)