WOD 06.10.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

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MOBILITY (10:00 – 12:00)

Barbell Ankle Stretch: 90 Seconds

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MOVEMENT PREP (12:00 – 25:00)

DOUBLE UNDERS:

20 Seconds Jumps (No Rope)

20 Seconds Easy Single Unders

20 Seconds Double Under Practice

~Movement Substitutions~

Reduce Reps

45 Seconds of Double Under Practice

45 Single Unders



HANG SQUAT SNATCH:

10 “Scoop” Jumps

10 PVC “Scoops” (Knee to Hip)

5 PVC Hang Squat Snatches

5 Barbell Hang Power Snatches

5 Barbell Hang Squat Snatches

~Movement Substitutions~

Hang Power Snatches

Hang Power Snatch + Overhead Squat

Weightlifting

Hang Squat Snatch (Heavy Single)

WOD

High Heels (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches

30 Double Unders

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Hang Squat Snatch

Rx: (75/55)

MRx: (55/35)