WOD 05.25.19

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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0830 Partner WOD

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Active Samson

Active Spidermans

Wrist Stretch (Fingers Towards)

Slow Air Squats

Push-up to Down Dog

Wrist Stretch (Fingers Away)

Lateral Hops Over Barbell

Slow Burpees

Active Chest Stretch

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations

5 Strict Press & Reach

5 Back Rack Elbow Rotations

5 Good Mornings

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MOVEMENT PREP (10:00 – 25:00)

ROPE CLIMB:

5 Hanging Knees to Elbows

3 Half Way Rope Climbs

1 Rope Climb

~Movement Substitutions~

Reduce Reps

1/2 Rope Climbs (2:1)

Low Rope Pulls on Rig (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)



On your own:

CLEAN & JERK

3 Push Press

3 Push Jerks

.

2 High Hang Clean and Jerks

2 Hang Clean and Jerks

2 Clean and Jerks

WOD

Buzz Lightyear (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

400 Meter Team Run

50 Barbell Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

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MRx:

21 Clean and Jerks (85/60)

21 Clean and Jerks (95/65)

21 Clean and Jerks (105/75)

21 Clean and Jerks (125/85)

21 Clean and Jerks (135/95)

0930 WOD

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Bike

Active Spidermans

3 Good Mornings + 3 Elbow Rotations

45 Seconds

Moderate Bike

Active Samson

3 Stiff Legged Deadlifts + 3 High Pulls

30 Seconds

Faster Bike

Push-up to Down Dog

3 Hang Power Cleans + 3 Front Squats

——————————————

MOBILITY (12:00 – 18:00)

Couch Stretch: 2 Minutes Each Side



Front Rack Stretch: 1 Minute



Wrist Stretch: 1 Minute

——————————————

MOVEMENT PREP (18:00 – 30:00)

HANG POWER CLEANS:

Try Bump Cleans:

1. Hook Grip Maintained

2. Bar Stays Close

3. Weight Back



3 High Hang Power Cleans

3 Hang Power Cleans

10 Bump Clean Attempts

Build to Workout Weights

——————————————

REHEARSAL (30:00 – 35:00)

1 Round

6 Calorie Bike

3 Hang Power Cleans

Performed with Opening Weight

WOD

Hang Glide (7 Rounds for weight)

7 Rounds, On the 3:00

18/12 Calorie Assault Bike

5 Hang Power Cleans

*Build in Weight Each Round. Score is Load.