WOD 06.01.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Get into Teams of 3:

100 Meter Class Run

20 Seconds

Push-up to Down Dog

Active Spidermans

Air Squats

100 Meter Class Run

20 Seconds

Good Mornings

Back Squats

Elbow Rotations

100 Meter Class Run

20 Seconds

Romanian Deadlifts

Hang Muscle Cleans

Strict Press

100 Meter Class Run

20 Seconds

Snatch Grip RDL’s

Hang High Pulls

Hang Muscle Snatches

WOD

Partner Adderall (3 Rounds for reps)

0:00 – 12:00 – 1 Mile Run (Break up in 200m Int), Max Clean and Jerks

12:00 – 14:00 – Rest

14:00 – 24:00 – 800 Meter Run (Break up in 200m Int), Max Power Snatch

24:00 – 26:00 – Rest

26:00 – 34:00 – 400 Meter Run (Break up in 100m Int), Max Thrusters

Score is total barbell reps completed.

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Rx: C&J(135/95), Sn(115/80), Thr(95/65)

MRx: C&J(95/65), Sn(80/55), Thr(65/45)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

2 Minutes

Machine of Choice

2 Minutes

“Plank Cindy”:

5 Push-ups

10 Air Squats

15 Second Front Plank

2 Minutes

Banded Lat Stretch (1 Minute Each Side)

2 Minutes

Banded Hamstring Stretch (1 Minute Each Side)

2 Minutes

Couch Stretch (1 Minute Each Side)

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MOVEMENT PREP (12:00 – 25:00)

ABMAT SIT-UPS:

5 AbMat Sit-ups



HIP EXTENSIONS:

5 Hip Extensions



HOLLOW ROCKS:

5 Hollow Rocks



GLUTE BRIDGES:

5 Glute Bridges



BANDED PULL-APARTS:

5 Banded Pull-Aparts



BANDED GOOD MORNINGS:

5 Banded Good Mornings

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REHEARSAL (25:00 – 30:00)

1 Round

5 Abmat Sit-ups

5 Hip Extensions

5 Hollow Rocks

5 Glute Bridges

5 Banded Pull-Aparts

5 Banded Good Mornings

WOD

Midline Madness (No Measure)

3 Giant Sets, Not for Time:

21 Abmat Sit-ups

21 Hip Extensions

21 Hollow Rocks

21 Glute Bridges

21 Banded Pull-Aparts

21 Banded Good Mornings