WOD 05.17.19

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

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Row

High Hops in Front of Box

Child’s Pose on Box

Moderate Row

Box Step-ups

Box Supported Ankle Stretch

Faster Row

Box Jump with Step Down

Front Rack Stretch on Box

Modified Barbell Warmup

5 Sumo Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Sumo Stiff-Legged Deadlifts

5 Front Squats

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MOBILITY (12:00 – 15:00)

Barbell Internal Rotation: 1 Minute Each Side

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MOVEMENT PREP (15:00 – 30:00)

ROW:

10 Seconds Catch Position Hold

20 Seconds Easy Row



BOX JUMP:

5 Small Hops

5 Tall Hops

10 Seconds Jumping Position Hold

5 Box Jumps



PUSH PRESS:

15 Second Overhead Position Hold

5 Strict Press

5 Push Press



WALL BALL:

5 Front Squats

5 Push Press

5 Wallballs



SUMO DEADLIFT HIGH PULL:

10 Seconds Top Position Hold (With Shoulders Back)

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Build to Workout Weight

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REHEARSAL (30:00 – 35:00)

1 Round

3 Wallballs

3 Sumo Deadlift High Pulls

3 Box Jumps

3 Push Press

3 Calorie Row

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
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MRx:

Wall-ball Shots, 14#

Sumo deadlift high-pull, 55#

Box Jumps, 20″

Push-press, 55#