WOD 06.04.19

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

——————————————

MOBILITY (12:00 – 15:00)

Wrist Stretch



Front Rack Stretch

——————————————

MOVEMENT PREP (15:00 – 25:00)

POWER CLEAN:

1. Jump Shrug

Goal: Create speed through the middle with the legs

2. Jump Shrug + High Pull

Goal: Keep the bar close

3. Muscle Clean

Goal: Fast turnover and releasing the hook grip

4. Tall Cleans (2-4-6-Full)

Goal: Shrug down and around the bar quickly

Movement Prep

4 Jump Shrugs

4 Jump Shrug + High Pulls

4 Muscle Cleans

4 Tall Cleans

4 Power Cleans

Weightlifting

Hang Power Clean + Power Clean (Build to heavy complex)

WOD

Power Ranger (Time)

For Time:

15 Power Cleans

600 Meter Run

10 Power Cleans

400 Meter Run

5 Power Cleans

200 Meter Run

——————————————

Power Clean

Rx: (155/105)

MRx: (105/75)