WOD 05.20.19

Announcements

– Book your Goal Review Session: https://crossfithelixschedule.as.me/goalsetting
– 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 – 10:00)

30 Seconds

Easy Row

Air Squats with Hands Overhead

Moderate Row

Slow PVC Overhead Squats

Faster Row

Jumping Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

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MOBILITY (10:00 – 12:00)

Warrior Squats: 1 Minute



PVC Overhead Squat Hold: 1 Minute

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MOVEMENT PREP (12:00 – 20:00)

AIR SQUATS:

20 Seconds Slow Hands Up Air Squats

20 Seconds Air Squats



ROW:

Establish Sitting Position

10 Seconds Easy Row

10 Seconds Moderate

10 Seconds Fast



POWER SNATCH:

10 PVC Tall Snatches

5 Barbell Tall Snatches

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Build to Lighter Weight

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REHEARSAL (20:00 – 30:00)

1 Round

10 Air Squats

5 Calorie Row

5 Power Snatches

Build to Workout Weight

1 Round

10 Air Squats

5 Calorie Row

3 Power Snatches

WOD

Hot Air (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches

*Score is the slowest of the five intervals

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Power Snatches

Rx: (115/85)

MRx: (85/60)