WOD 08.12.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Run Warmup

200 Meter Run

60 Seconds

Cossack Squats Click Here

Plate Front Raises to Overhead



40 Seconds

Active Samson + Air Squat

Plate Hops



30 Seconds

Slow Air Squats

Plate Counterbalance Squats



20 Seconds

Squat Hold

Burpees to Plate

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MOBILITY (12:00 – 16:00)

Dumbbell Squat Hold: 1 Minute

Dumbbell Ankle Stretch: 1 Minute Each Side

Child’s Pose: 1 Minute

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MOVEMENT PREP (16:00 – 30:00)

DUMBBELL POWER

SNATCHES

Each Side With Lighter Dumbbell (2 Jumps Away From Workout Weight):

5 Deadlifts

5 Straight Arm Jumps

5 High Pulls

5 Strict Presses

5 Push Jerks

10 Alternating Dumbbell Snatches



SINGLE DUMBBELL SQUATS

15 Second Dumbbell Squat Hold

10 Single Dumbbell Squats

Build to 1 Jump Away From Workout Weight

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PRACTICE ROUNDS (30:00 – 40:00)

1 Round

100 Meter Run

8 Dumbbell Power Snatches

6 Single Dumbbell Squats

Build to Workout Weight

WOD

Hit and Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches

21 Single Dumbbell Squats

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DUMBBELL

Rx: (70/50)

MRx: (50/35)