Guest Programmer - HWPO
July 22-August 4, 2024
4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches
♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell
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Scaling:
This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.
The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.
Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.
GOAL: High-intensity upper-body conditioning
TARGETS:
ADVANCED: 8- to 9-minute time domain
BEGINNER: 9- to 11-minute time domain
Intermediate option:
4 rounds for time of:
24-42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches
♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell
♂ 14-lb medicine ball to a 10-foot target and 50-lb dumbbell
Beginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches
♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell
♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbell
Coaching cues:
Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.
Resources:
The Double-Under
The Wall-Ball Shot
The Dumbbell Power Snatch
A History of Helen on CrossFit.com
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