WOD 07.01.2019

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds

Moderate Row

Active Spidermans

30 Seconds

Faster Row

Push-up to Down Dog

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: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

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MOVEMENT PREP (12:00 – 22:00)

AIR SQUATS

5 Pausing Air Squats (Pausing at the Top)

5 Air Squats



20 Second Push-up Plank Hold

6 Push-ups



30 Seconds Moderate Row



5 Pausing Power Cleans (Pause for 2 Seconds at the Knee)

5 Power Cleans



Build to Lighter Weight

WOD

Fish Out of Water (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

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Power Cleans

Rx: (155/105)

MRx: (105/75)