WOD 06.03.19

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Single Unders

Squat to Medicine Ball

Faster SIngle Unders

Ground to Overhead with Medicine Ball

High Single Unders

Squats with Medicine Ball

20 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

——————————————

MOBILITY (12:00 – 15:00)

Dumbbell Ankle Stretch: 45 Seconds Each Side



Child’s Pose on Medicine Ball: 1 Minute

——————————————

MOVEMENT PREP (15:00 – 30:00)

DOUBLE UNDERS:

15 Seconds Easy Singles

15 Seconds High Singles

30 Seconds Double Unders

~Movement Substitution~

Reduced reps

30 Seconds practice

40 Single unders



WALLBALLS:

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs



TOES TO BAR:

10 Scap Pull-ups (Pulling Shoulders Down)

5 Kip Swings

3 Strict Toes to Bar

1-3 Knees to Chest

3 Toes to Bar

~Movement Substitutions~

Reduce Reps

Toes to Space

Knees to Chest



DUMBBELL SNATCH:

Each Side With Lighter Weight:

5 Strict Presses (Each Side, Thumb Back)

5 Deadlifts

5 Jump Shrugs

_

10 Alternating Dumbbell Snatches

_

Build to Workout Weight

_

6 Alternating Dumbbell Snatches

——————————————

PRACTICE ROUND (30:00 – 35:00)

1 Round

10 Double Unders

5 Wallballs

4 Dumbbell Snatches

3 Toes to Bar

WOD

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

25 Double Unders

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar