WOD 08.07.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

45 Seconds

Medicine Ball Deadlifts

Alternating Bird Dogs



30 Seconds

Medicine Ball Ground to Overhead

Glute Bridges



15 Seconds

Medicine Ball Slams

Air Squats

*Performed with Workout Weight Medicine Ball



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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MOVEMENT PREP (12:00 – 20:00)

WALLBALLS

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs



DEADLIFTS

With an Empty Barbell:

5 Pausing Floor Pushes (Start at Mid-Shin and Pause for 3 Seconds Just Below the Knee)

5 Hip Pushes (Start Just Below the Knee and Finish at the Top)

5 Deadlifts

Build to Light Weight:

5 Pausing Floor Pushes

5 Hip Pushes

5 Deadlifts

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PRACTICE ROUND (35:00 – 45:00)

1 Round

3 Wallballs

3 Deadlifts

3 Wallballs

Weightlifting

Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

WOD

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs

On the Minute: 5 Deadlifts

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Wallballs

Rx: (20/14)

MRx: (14/10)

Deadlifts

Rx: (225/155)

MRx: (155/110)