Helotes CrossFit WOD for Apr 24,2019 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 Daily Workout for Apr 24,2019 en-us Wed, 24 Apr 2019 00:00:00 MST Wed, 24 Apr 2019 10:40:58 MST Helotes CrossFit WOD for Apr 24,2019 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://helotescrossfit.rxgym.com/images/htg_logo_rss.gif 39 31 4.24.19 CrossFit Wed,Apr 24,2019 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 Wed, 24 Apr 2019 00:00:00 MST A. SKILL: (choose one)<br /><br />STRENGTH<br /><br />3-2-2-1-1-1 Deadlift<br /><br />*This doesn't necessarily have to be a max lift, just work up to a few single heavy deadlifts. <br /><br /><br />CONDITIONING<br /><br />AMRAP 12-minutes<br /><br />Run 100m <br />10 KB suitcase deadlifts<br />Run 200m<br />10 KB swings<br />Run 100m<br />10 KB suitcase deadlifts<br />Run 200m<br />10 KB swings<br /><br /><br />B. AMRAP 3-minutes x 3<br /><br />AMRAP 3-MINUTES<br />Buy-in: 30 wall balls (20/14)<br />THEN<br />10 deadlifts (185/125)<br />10 otb burpees<br /><br />**REST 3-MINUTES**<br /><br />AMRAP 3-MINUTES<br />buy-in: 20 wall balls <br />THEN<br />8 deadlifts <br />8 otb burpees<br /><br />**REST 3-MINUTES**<br /><br />AMRAP 3-MINUTES<br />buy-in: 15 wall balls<br />THEN<br />6 deadlifts<br />6 otb burpees<br /><br />SCORE = max reps of deadlifts and burpees completed in all three parts. <br /><br /><br />C. MOBILITY<br /><br />90-seconds -each side- glute smash (roller or lacrosse)<br />90-seconds -each side- banded lying hamstring stretch<br />90-seconds -each side- psoas smash (KB and lacrosse ball) 4.24.19 Performance Wed,Apr 24,2019 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 Wed, 24 Apr 2019 00:00:00 MST A. SKILL: (choose one)<br /><br />STRENGTH<br /><br />3-2-2-1-1-1 Deadlift<br /><br />*This doesn't necessarily have to be a max lift, just work up to a few single heavy deadlifts. <br /><br /><br />CONDITIONING<br /><br />AMRAP 12-minutes<br /><br />Run 100m <br />10 KB suitcase deadlifts<br />Run 200m<br />10 KB swings<br />Run 100m<br />10 KB suitcase deadlifts<br />Run 200m<br />10 KB swings<br /><br /><br />B. AMRAP 3-minutes x 3<br /><br />AMRAP 3-MINUTES<br />Buy-in: 30 wall balls (Rx: 14/10, Rx2: 12/8)<br />THEN<br />10 deadlifts (Rx: 135/85, Rx2: 115/75)<br />10 otb burpees (step overs okay)<br /><br />**REST 3-MINUTES**<br /><br />AMRAP 3-MINUTES<br />buy-in: 20 wall balls <br />THEN<br />8 deadlifts <br />8 otb burpees<br /><br />**REST 3-MINUTES**<br /><br />AMRAP 3-MINUTES<br />buy-in: 15 wall balls<br />THEN<br />6 deadlifts<br />6 otb burpees<br /><br />SCORE = max reps of deadlifts and burpees completed in all three parts. <br /><br /><br />C. MOBILITY<br /><br />90-seconds -each side- glute smash (roller or lacrosse)<br />90-seconds -each side- banded lying hamstring stretch<br />90-seconds -each side- psoas smash (KB and lacrosse ball) 4.24.19 Advanced Wed,Apr 24,2019 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 Wed, 24 Apr 2019 00:00:00 MST A. SKILL: (choose one)<br /><br />STRENGTH<br /><br />3-2-2-1-1-1 Deadlift<br /><br />*This doesn't necessarily have to be a max lift, just work up to a few single heavy deadlifts. <br /><br /><br />CONDITIONING<br /><br />AMRAP 12-minutes<br /><br />Run 100m <br />10 KB suitcase deadlifts<br />Run 200m<br />10 KB swings<br />Run 100m<br />10 KB suitcase deadlifts<br />Run 200m<br />10 KB swings<br /><br /><br />B. AMRAP 3-minutes x 3<br /><br />AMRAP 3-MINUTES<br />Buy-in: 30 wall balls (20/14)<br />THEN<br />10 deadlifts (225/155)<br />10 otb burpees<br /><br />**REST 3-MINUTES**<br /><br />AMRAP 3-MINUTES<br />buy-in: 20 wall balls <br />THEN<br />8 deadlifts <br />8 otb burpees<br /><br />**REST 3-MINUTES**<br /><br />AMRAP 3-MINUTES<br />buy-in: 15 wall balls<br />THEN<br />6 deadlifts<br />6 otb burpees<br /><br />SCORE = max reps of deadlifts and burpees completed in all three parts. <br /><br /><br />C. MOBILITY<br /><br />90-seconds -each side- glute smash (roller or lacrosse)<br />90-seconds -each side- banded lying hamstring stretch<br />90-seconds -each side- psoas smash (KB and lacrosse ball) 1RM Deadlift Wed,Apr 24,2019 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 http://helotescrossfit.rxgym.com/index.asp?page=results&pageid=1&startdate=20190424 Wed, 24 Apr 2019 00:00:00 MST 5x1 Deadlift<br /><br />*Do not go over 5 reps and ensure you take multiple reps to acclimate.