WOD 08.16.19

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Bike

Active Samson

Banded Good Mornings



Moderate Bike

Down Dog

Banded Good Mornings



Faster Bike

Active Spidermans

Banded Good Mornings



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 – 15:00)

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 25:00)

DUMBBELL HANG CLEAN AND JERKS

Each Side With Lighter Dumbbell:

5 Dumbbell Hang Cleans

5 Dumbbell Strict Press

5 Dumbbell Push Jerks

5 Dumbbell Hang Clean and Jerks



DEADLIFTS

5 Top Half Deadlifts (Knee to Waist)

5 Full Deadlifts

Build to Lighter Weight

5 “Click-Click” Deadlifts

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PRACTICE ROUNDS (25:00 – 35:00)

1 Round

Performed With Light Weights:

4 Dumbbell Hang Clean and Jerks (Each Arm)

4 Calorie Assault Bike

4 Lateral Barbell Burpees

4 Deadlifts

Build to Workout Weight

1 Round

3 Dumbbell Hang Clean and Jerks (Each Arm)

3 Calorie Assault Bike

3 Lateral Barbell Burpees

3 Deadlifts

WOD

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)(MRx 35/20)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)(MRx 185/125)