4.29.2016

WARM UP:

2 Rounds NFT:
Jog to #1 and Back
10 Hollow Rocks
10 Beat Swings

Thoracic and Ankle MOB

PART 1: PRIMER

Today’s Benchmark WOD is Helen, this is known as the original CrossFit
WOD before it had a name. This WOD is intended to be relatively light
and fast with minimal breaks so scale it appropriately.

(A primer is meant to be done at a high intensity to spike the heart
rate, so that after you let it settle back down, your endocrine system
is ready for the real work. These are great for WODs that you really
have to dig in and push yourself like bench mark Open or Competition
WODs.)

Allow yourself enough time to let your heart rate come back down
afterwards before starting the “real work”.

3 Rounds As Fast As Possible
6 Russian Swings (use a weight slightly heavier than you’re going to
use in the WOD)
6 Squat Jumps
3 Burpees no Pushup

Walk around gym and rest for 5-7 minutes or however long it takes for
heart rate to return to normal.

PART 2: Today will be done in 1 Heats with no Judge. If you are
looking for an official score a judge is required.

15 Min Cap

“HELEN”
3 Rounds for time:
Run 400m*
21 Swings 53/35
12 Pullups

*True 400m today not 1 Lap.

Suggested Scaling Options
Swings can be scaled to any weight or Russian
Pullups can be scaled to a Purple Band for 12 or 8 reps or Ring Rows for 12 Reps

GROUP CASH OUT:
Partner Weighted Plank Holds
3 Sets of :45-:60 Sec

or

OLYMPIC WOD

Snatch Deadlift

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max
1 Set of 1 Rep @ 70% of Snatch 1 Rep Max
1 Set of 1 Rep @ 80% of Snatch 1 Rep Max
1 Set of 1 Rep @ 85% of Snatch 1 Rep Max
1 Set of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Full Squat Snatch

4 Sets of 2 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull

3 Sets of 2 Reps @ 90% of Snatch 1 Rep

Behind the Neck Snatch Grip Push Jerk

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Back Extensions

3 Sets of 15 Reps