WOD 06.08.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Round

30 Seconds Each:

Jumping Jacks

Active Samson

Push-up to Down Dog

Arms Overhead Air Squats

2 Rounds:

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC V-Ups

Barbell Warmup

5 Elbow Rotations

5 Strict Press & Reach

5 Pausing Front Squats

5 Push Press & Reach

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MOVEMENT PREP (12:00 – 25:00)

TOES TO BAR:

PVC Drill

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

~Movement Substitutions~

Reduce Reps

Toes to Space

Knees to Chest



BOX JUMP OVERS:

5 Step-ups Each Side

4 Box Jump Overs (Shorter Box)

3 Box Jump Overs (Workout Box)



THRUSTERS:

3 Front Squats

3 Push Presses

_

3 Pausing Thrusters

3 Thrusters

_

Build to Workout Weights

WOD

Gut Check (Time)

For Time (Teams of 3 | 25 Minute Cap):

200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)

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Thrusters:

MRx: 50 (65/45), 50 (80/55), 50 (95/65)

Box Jumps:

MRx: (20/16

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

EMOM 6:

3 Rounds:

1st Minute: Easy Row

2nd Minute: 5 Burpees Over the Row + 10 Air Squats

Dumbbell Warmup

Performed with 2 Light Dumbbells:

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Reverse Lunges (Each)

5 Front Squats

5 Strict Press & Reach

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MOBILITY (12:00 – 20:00)

Couch Stretch: 2 Minutes Each Side



Dumbbell Ankle Stretch: 1 Minute Each Side



Dumbbell Assisted Saddle Stretch: 45 Seconds Each Direction

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MOVEMENT PREP (20:00 – 30:00)

ROW:

20 Seconds of Hand Punches From Finish Position

20 Seconds Moderate Row



FARMERS CARRY:

With Lighter Weight:

100 Meter Farmers Carry



POWER CLEANS:

With Lighter Weight:

5 Deadlifts

5 Jump Shrugs

5 Hang Power Cleans

5 Power Cleans

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PRACTICE ROUND (30:00 – 40:00)

1 Round

5 Calorie Row

50 Meter Dumbbell Farmers Carry

5 Dumbbell Power Cleans

50 Meter Dumbbell Farmers Carry

Build to Workout Weight

1 Round

5 Calorie Row

25 Meter Dumbbell Farmers Carry

5 Dumbbell Power Cleans

25 Meter Dumbbell Farmers Carry

WOD

Double Down (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Row

100 Meter Dumbbell Farmers Carry

15 Dumbbell Power Cleans

100 Meter Dumbbell Farmers Carry

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Dumbbells:

Rx: (50’s/35’s)

MRx: (35’s/25’s)