WOD 06.15.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Lateral Hops Over Bar

Active Samson

Wrist Stretch

Forward Hops Over Bar

Reverse Lunges

Front Rack Stretch

3 Push-ups + 10 Mountain Climbers

Jumping Lunges

Child’s Pose

Barbell Warmup

5 Romanian Deadlifts

5 Strict Press & Reach

5 Hang Muscle Cleans

5 Push Press & Reach

5 Muscle Cleans

5 Push Jerks

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MOVEMENT PREP (10:00 – 25:00)

ROPE CLIMBS

5 Hanging Knees to Elbows

10 Seated Foot Locks

3 Jump + Foot Locks

1 Rope Climb

~Rope Climb Movement Substitutions~

Reduce Reps

1/2 Rope Climbs (2:1)

Rig Ropes Pulls (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)



CLEAN AND JERKS

Demonstration and build up to workout weight

WOD

Money Bags (Time)

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Sand Bag Run (80/50)(50/30)

75 Box Jump Overs (24/20)(20/16)

50 Clean and Jerks (135/95)(95/65)

15 Rope Climbs

50 Clean and Jerks (135/95)(95/65)

75 Box Jump Overs (24/20)(20/16)

800 Meter Sand Bag Run (80/50)(50/30)

0930 WOD

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

Run-Stretch-Barbell Warmup

400 Meter Run

5 Inchworms to Push-ups

10 Barbell Good Mornings

200 Meter Run

5 Push-up to Down Dogs

10 Barbell Romanian Deadlifts

100 Meter Run

5 Active Spidermans (Each Leg)

10 Barbell Deadlifts

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MOVEMENT PREP (10:00 – 17:00)

BARBELL FACING BURPEES:

4 Stagger Step Burpees (No Jump Over)

4 Barbell Facing Burpees with Cross Step



DEADLIFTS:

10 Top Half Deadlifts

5 Deadlifts

Weightlifting

Deadlift (Build to Heavy Sets of 5-3-1)

WOD

Fall Back (Time)

15-12-9-6-3:

Deadlifts

Barbell Facing Burpees

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Deadlift

Rx: (185/135)

MRx: (135/95)