CrossFit Helix – CrossFit
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
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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)
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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)
