WOD 05.29.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

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MOBILITY (10:00 – 12:00)

Child’s Pose: 1 Minute

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MOVEMENT PREP (12:00 – 20:00)

DOUBLE UNDERS:

15 Seconds Single Unders

30 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

60 Single Unders

30 Seconds of Practice

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DUMBBELL HANG CLEAN & JERKS:

With Lighter Weight:

5 Hang Power Cleans

5 Strict Press

5 Hang Clean And Jerks

All on the right arm, then the left



PUSH JERKS:

5 Strict Press

5 Push Jerks

Weightlifting

Push Jerk (Heavy Set of 3)

WOD

Bel-Air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row