WOD 07.11.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Plate Romanian Deadlifts

Plate Front Raises



Plate Deadlifts

Plate Overhead Reverse Lunges



Plate Counterbalance Squats

Plate Ground to Overhead



*Warmup completed with 15/10 plates



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

Wrist Stretch: 1 Minute

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MOVEMENT PREP (12:00 – 20:00)

DEADLIFT

Establish Set-up Position

10 Deadlifts



PUSH PRESS

10 Second Dip Hold

5 Dips

5 Strict Presses from a Dip

5 Push Presses

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PRACTICE ROUND (35:00 – 45:00)

2 Rounds

3 Deadlifts

3 Push Presses

Weightlifting

Push Press

Heavy Set of 5

WOD

Bar Rescue (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

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BARBELL

Rx: (115/85)

MRx: (85/60)