WOD 07.09.19

Announcements

New KidFit 6-week program starting July 10th! Wed @ 8:30am (ages 3-4) and 9:00am (ages 5-8) w/ Coach Heather. Only 10 spots available in each class! Register: https://bit.ly/2J6DUK0

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

30 Seconds

Active Samson

Child’s Pose

Banded Pass Throughs



Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Aparts



Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

*Ideally completed with thinnest available band



Single Arm Dumbbell Warmup

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

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MOVEMENT PREP (15:00 – 25:00)

CHEST TO BAR PULL-UPS

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups



DUMBBELL SNATCHES

With a Lighter Dumbbell:

3 Strict Presses + Quarter Squat (Each Arm)

3 Push Presses + Quarter Squat (Each Arm)

3 Push Jerks (Each Arm)

.

Right Arm, Then Left

3 Deadlifts

3 High Pulls

3 Power Snatches

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PRACTICE ROUNDS (25:00 – 35:00)

1 Round

100 Meter Run

5 Pull-ups

5 Dumbbell Snatches (Each Arm)

Build to Workout Weight

1 Round

100 Meter Run

5 Chest to Bar Pull-ups

3 Dumbbell Snatches (Each Arm)

WOD

Run DMC (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches

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DUMBBELL SNATCHES

Rx: (70/50)

MRx: (50/35)