WOD: Wednesday 230809

Let’s try and update that Sanctify records board. I wanna see some new names up there!

• Coaching Notes

We are getting after a 1RM Snatch today and then moving into the classic CrossFit Benchmark workout “Helen." The Games announced this one early, so we can have some fun and get after this one today, looking to improve our times from previous years. Athletes need to really push the runs in order to get their best overall time. For most, they will need to be smart on the sets and reps during the Kettlebell Swing and Pull-ups as grip fatigue and that forearm pump gets out of hand. For the elite, this is an unbroken workout and pure gas pedal!

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200 m: 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-American Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the Kettlebell Swing. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian Kettlebell Swing. After that a Kettlebell Deadlift would be the best option to limit dynamic loading.

-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.

weightlifting: 1rm Snatch

Every 2 mins for 12 mins.

1 Snatch, pick load

metcon: helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood (53/35 lbs)

12 Pull-ups

Time cap: 15 mins

Accessories:

Every 1 min for 15 mins, alternating between:

10 Push-up + Parallette Shoot Throughs

Hollow Body Flutter Kick, 30 secs

10 Dumbbell Bench Press, pick load