Leaderboard WOD - HELEN!
HERE WE GO!
A first shot at our leaderboard workout HELEN. This workout has been around since the very early days of CrossFit and really is a great representation of what a wod is all about - short(ish), with a mix of modalities, HELEN will tax you in a very efficient manner!
You can check out some stats on the workout by checking out the image below, which show percentiles and a nice distribution curve of scores (and a staggering number of entries!). Our run route is a bit tougher than most, so the run will be challenging for sure.
We'll look to take on HELEN likely twice more this year, and I expect as our running picks up, we'll be able to knock out some even better scores as we go. So treat this first one as a bit of a fact finding mission!
Here is one of my favorite all time videos of HELEN, done by OG CrossFit icon, James Fitzgerald:
TRAINING MONDAY - TUESDAY
WARM UP: 2 rounds
5/side leg up and overs (face up)
5 slow cobra to childs pose
10 cossack squats
Every 1:30 for 7:30: Hang Power Clean
3 Hang Power Cleans, 50% 1RM
Light to moderate and quick and powerful... just priming the hips for the wod!
Specific warm up:
2 rounds of -
200m run, 12 swings, 6 pullups, rest 60 s
WOD: HELEN - LEADERBOARD WORKOUT!
Absolutely a classic wod, simple yet very effective! You'll want to warm up your run well beforehand, so hit the specific warm up after doing a few warm up pullups and swings and stretches to get your legs and arms ready.
Beware of the grip factor of this workout - yes you will be able to shake out your arms on the run but it will add up through a total of 63 kbs and 36 pullups... so break up reps as needed to sustain your work rate.
RX: 3 ROUNDS FOR TIME OF -
21 KBS (53/35)
FG 2 - scale kb weight, jumping pullups or assisted pullups
FG 1 - scale run distance as needed, ring rows, scale kb as needed