WOD 08.06.19

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Line Drills:

High Knee Karaoke

Over the Hurdles

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

50 Meters Fast Feet

Run 50 Meters (Easy)

Run 50 Meters (Moderate)

Run 50 Meters (Faster)

———————————

MOBILITY (12:00 – 15:00)

Banded Hamstring Stretch: 45 Seconds Each Side



Banded Lat Stretch: 45 Seconds Each Side

———————————-

MOVEMENT PREP (15:00 – 30:00)

PULL-UPS

10 Scap Pull-ups

1-3 Strict Pull-ups

_

10 Second Hollow / Arch Hold

10 Kip Swings

_

3 Hip Pops

3 Pull-ups



Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Strict Pull-ups

Ring Rows



DUMBBELL HANG CLEAN AND JERKS

With Lighter Weight:

5 Dumbbell Russian Swings Each Side

_

5 Strict Press

5 Dips

5 Push Jerks

_

5 Hang Clean and Jerks (Each Side)

_

With Workout Weight:

5 Hang Clean and Jerks (Each Side)

———————————–

PRACTICE ROUND (30:00 – 35:00)

1 Round

100 Meter Run

4 Dumbbell Hang Clean and Jerks (2 Each Side)

4 Pull-ups

WOD

Monkey Business (Time)

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks

15 Pull-ups

————————————

Dumbbell Hang Clean and Jerks:

Rx: (50/35)

MRx: (35/25)