WOD 06.12.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

45 Seconds

Easy Shuttle Runs

Slow Air Squats

Moderate Shuttle Runs

Push-up to Down Dog

Faster Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air Squats

*Do this with barbells not on the floor so there is space for the shuttle runs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

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MOBILITY (10:00 – 12:00)

Front Rack Stretch: 60 Seconds



Wrist Stretch: 60 Seconds

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MOVEMENT PREP (12:00 – 20:00)

CHEST TO BAR PULL-UPS:

10 Scap Pull-ups

5 Kip Swings (Hard Kick)

5 Kip Swings (Kick-Pop)

3 Pull-ups (Kick-Pop-Pull)

3 Chest to Bar Pull-ups (Adding Elbows Back)

~Movement Substitutions~

Reduce Reps

Chin Over Bar Pull-ups

Strict Pull-ups (15 Reps)

Ring Rows

Banded Pull-ups

Jumping Pull-ups



THRUSTERS:

5 Front Squats

5 Push Press

5 Thrusters

Weightlifting

Thruster (Build to Heavy set of 3)

WOD

Chest Hair (Time)

For Time:

25 Thrusters

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters

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Rx: (95/65)

MRx: (65/45)