WOD 08.14.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges



Moderate Row

Quick Single Unders

Right Side Glute Bridges



Faster Row

Higher Single Unders

Left Side Glute Bridges



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 (12:00 – 13:00)

Front Rack Stretch: 1 Minute

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MOVEMENT PREP (13:00 – 23:00)

ROW

30 Seconds Just Legs

30 Seconds Legs + Lean

30 Seconds Full Stroke (Easy)

30 Second Full Stroke (Moderate)



POWER CLEANS

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Power Cleans (Floor)

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

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PRACTICE ROUND (35:00 – 40:00)

1 Round

10 Double Unders

5 Calorie Row

3 Power Cleans

Weightlifting

3-Position Power Clean

Build to Heavy 3-Position Power Clean

WOD

IHOP (AMRAP – Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans

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POWER CLEANS

Rx: (115/85)

MRx: (85/60)