WOD 06.14.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Bike

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Moderate Bike

Inchworm to Push-up

PVC Lat Stretch Video

30 Seconds

Faster Bike

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

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 (12:00 – 15:00)

Post Chest Stretch: 45 Seconds Each Side



Post Underarm Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 25:00)

LATERAL BAR BURPEES:

5 Spidermans (Each Side)

5 Frog Hops

5 Lateral Bar Burpees



POWER SNATCH:

5 High Hang Power Snatches

5 Hang Power Snatches

5 Snatch Pulls

5 Power Snatches

Build to Lighter Weight

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PRACTICE ROUND (25:00 – 35:00)

1 Round

5 Calorie Bike

5 Lateral Barbell Burpees

5 Power Snatches

Build to Workout Weight

1 Round

5 Calorie Bike

4 Lateral Barbell Burpees

3 Power Snatches

Rush Hour (Time)

On the 4:00 x 5 Rounds:

14/10 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)