CrossFit Now – CrossFit
STRUCTURE: “Helen is a CrossFit Benchmark last completed on 8/13/21. Athletes will complete 3 rounds of a 400 Meter run followed by 21 Kettlebell Swings and 12 Pull-Ups.
STIMULUS: “Helen” is a Sprint Threshold workout.
STRATEGY: A 400 Meter Run should be completed in 2:30 or less. 21 Kettlebell swings should take athletes less than 1:30. Athletes should complete 12 Pull-Ups in 1:00
SCALING: Choose a distance for the run that can be complete in 2:30 or less for all three rounds. Choose a weight for the kettlebell that allows 21 reps to be completed in 2 sets or less. Choose a variation for pull-ups that allows for 12 reps to be completed in 2 sets or less.
SCORING: Score is the time it takes to complete the workout. Scores will land around 7-15 Minutes.
-Athletes confident they will go unbroken on the Kettlebell Swings and Pull-Ups should push the pace on the run.
-Athletes that plan on breaking on the Kettlebell Swings and Pull-Ups should use the run as recovery and use today as practice for bigger sets on the Kettlebell and Pull-Up Bar.
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
500/400m Row or 1000/800m Bike
RX+-Same as RX’d
50-59-35/26#,Jumping Pull Ups
Basics-200m Row, 11 KBS, 6 Ring Rows