WOD 08.09.19

CrossFit Helix – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Bike

Active Spidermans

Front Rack Stretch



Moderate Bike

Inchworms to Push-ups

Chest Stretch



Faster Bike

Slow Air Squats

Wrist Stretch



Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

———————————-

MOVEMENT PREP (10:00 – 20:00)

PUSH-UPS

15 Second Hold at Each (Resting Between):

Top Position

Halfway Down

Chest Touching Floor

_

5 Push-ups



POWER CLEANS

5 Hang Muscle Cleans

5 Muscle Cleans

_

5 Power Cleans

_

Build to Workout Weights

———————————-

PRACTICE ROUND (20:00 – 25:00)

1 Round

Performed With Opening Barbell Weight:

3 Calorie Bike

3 Power Cleans

3 Push-ups

3 Air Squats

WOD

Blockbuster (AMRAP – Reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief”

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief”

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief”

1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats

———————————-

Power Cleans:

Rx: (135/95), (155/105), (175/125)

MRx: (95/65), (105/75), (125/85)