WOD 07.13.19

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 15:00)

Run Warmup

400 Meter Run



60 Seconds

Spiderman Push-Backs

Chest Stretch



40 Seconds

Push-up to Down Dog

Front Rack Stretch



20 Seconds

Mountain Climbers

Wrist Stretch



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 (INCLUDED IN GROUP WARMUP)

Chest Stretch: 1 Minute

Front Rack Stretch: 40 Seconds

Wrist Stretch: 20 Seconds

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MOVEMENT PREP (15:00 – 25:00)

RUN

100 Meter Run



BURPEES

3 Burpees



POWER CLEANS

5 “No Feet” Hang Power Cleans

5 “No Feet” Power Cleans

Build to Lighter Weight

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PRACTICE ROUND (25:00 – 35:00)

1 Round

5 Power Cleans (Lighter Weight)

5 Burpees

100 Meter Run

Build to Workout Weight

1 Round

3 Power Cleans

3 Burpees

WOD

Mind Eraser (AMRAP – Reps)

In Teams of 3

AMRAP 25:

21 Power Cleans

21 Burpees

200 Meter Team Run

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POWER CLEANS

Rx: (135/95)

MRx: (95/65)

0930 WOD

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

45 Seconds

Active Samson + Air Squats at Top

Front Plank Hold



30 Seconds

Slow Air Squats

Push-up Shoulder Taps



15 Seconds

Jumping Air Squats

Hollow Hold



Dumbbell Warmup

Completed With 2 Light Dumbbells:

5 Romanian Deadlifts

5 Muscle Cleans

5 Strict Press and Reach

5 Push Presses

5 Front Squats

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MOBILITY (10:00 – 12:00)

Pec Stretch on Wall: 1 Minute Each Side

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MOVEMENT PREP (12:00 – 25:00)

STRICT PULL-UPS

10 Scap Pull-ups

1-3 Strict Pull-ups



DUMBBELL STRICT PRESS

5 Dumbbell Strict Press (Lighter Weight)

5 Dumbbell Strict Press (Workout Weight)



MEDICINE BALL SQUAT JUMPS

5 Medicine Ball Squats

5 Medicine Ball Squat Jumps



BENCH PRESS

Establish Bench Position

10 Bench Press

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PRACTICE ROUND (40:00 – 45:00)

1 Round

2 Strict Pull-ups

4 Dumbbell Strict Presses

6 Medicine Ball Squat Jumps

Weightlifting

Bench Press

Heavy Set of 7

WOD

Mass Destruction (AMRAP – Reps)

AMRAP 12:

4 Strict Pull-ups

8 Dumbbell Strict Presses

12 Medicine Ball Squat Jumps

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DUMBBELL

Rx: (35’s/20’s)

MRx: (20’s/15’s)

MEDICINE BALL

Rx: (20/14)

MRx: (14/10)