WOD 05.24.19

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 – 17:00)

30 Seconds

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Medicine Ball Game

The class is one big team lined up in a straight line. With everyones medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both directions. For smaller classes, see how many trips you can make in 1 minute. After the hollow hold, we can switch to a high plank variation.

Barbell Warmup

20 Seconds Barbell Good Mornings

20 Seconds Stiff Legged Deadlifts

20 Seconds Deadlifts

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MOBILITY (17:00 – 20:00)

Pigeon Pose: 30 Seconds Each Side



Medicine Ball Thoracic Opener: 1 Minute



Barbell Straddle Stretch: 45 Seconds

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MOVEMENT PREP (20:00 – 32:00)

TOES TO BAR:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Knees to Elbow

3 Toes to Bar

~Movement Substitutions~

Reduce Reps

Feet as High as Possible

Knees Up

*If you’re reducing the total volume of toes to bar, it may be best to simply complete 3-4 toes to bar each round instead of the 1 up to 10 method. This reduces the volume to 30-40 reps while making it easy to follow along with the rep scheme.



DEADLIFTS:

5 Top Half Deadlifts (Focusing on Hands Back)

5 Full Deadlifts

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REHEARSAL (32:00 – 40:00)

1 Round

6 Toes to Bar

6 Deadlifts

Build to Workout Weight

1 Round

1-2-3 Toes to Bar

3-2-1 Deadlifts

WOD

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts

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Deadlifts

Rx: (225/155)

MRx: (155/105)