CROSSFIT
“HELEN”
3 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull-ups
WHITEBOARD BRIEF
STIMULUS
This is a 10:00-12:00 workout.
Threshold! You will feel uncomfortable for all three rounds, but you will be able to sustain this level of discomfort.
Very fast times for “Helen” can finish between 7:00-8:00. Blazing!
Today, we are looking to complete the workout between 10:00-12:00. We will time cap the workout at 15:00.
This workout is VERY grippy!
RUN
A 400m Run should take between 1:30-2:30. Across three rounds this means we will spend anywhere between ~5:00-7:30 on the Run.
KETTLEBELL SWING
21 Kettlebell Swings at a lighter loading should take ~:45 unbroken. Select a loading that allows unbroken sets even if you choose to break during the workout. At the very most we should be able to complete 21 KBS in 3 sets with ease.
PULL-UP
12 Kipping Pull-Ups should take no more :15 unbroken. Aim to select a rep scheme/modification that allows all 12 reps to be cleared in less than 1:00. It is very likely that the Pull-Ups will break for most athletes due to lack of grip strength/stamina following the KBS.
This is a 10:00-12:00 workout.
Threshold! You will feel uncomfortable for all three rounds, but you will be able to sustain this level of discomfort.
Very fast times for “Helen” can finish between 7:00-8:00. Blazing!
Today, we are looking to complete the workout between 10:00-12:00. We will time cap the workout at 15:00.
This workout is VERY grippy!
RUN
A 400m Run should take between 1:30-2:30. Across three rounds this means we will spend anywhere between ~5:00-7:30 on the Run.
KETTLEBELL SWING
21 Kettlebell Swings at a lighter loading should take ~:45 unbroken. Select a loading that allows unbroken sets even if you choose to break during the workout. At the very most we should be able to complete 21 KBS in 3 sets with ease.
PULL-UP
12 Kipping Pull-Ups should take no more :15 unbroken. Aim to select a rep scheme/modification that allows all 12 reps to be cleared in less than 1:00. It is very likely that the Pull-Ups will break for most athletes due to lack of grip strength/stamina following the KBS.
STRATEGY
Time Cap: 15:00
If you want to do well on this workout there is no way around running faster than you would like to. It isn’t a sprint, but it will be uncomfortable.
Slow on approach to the Kettlebell Swing to catch your breath. Be ready to pick up the KB straight away.
For the KBS, use the snap of the hip and legs to do most of the lifting. Done well (hips open before the arms pull), the arms will simply follow through with relative ease. Relax the grip where possible, BUT be in control throughout the full rep.
12 Pull-Ups is a smaller than usual number, but it will feel a lot harder coming off the KBS. Again, use the momentum of the hips to elevate the body and follow through with a pull (if kipping). Push a little harder on the Pull-Up…you will have ~2:00 of arm recovery on the Run.
Time Cap: 15:00
If you want to do well on this workout there is no way around running faster than you would like to. It isn’t a sprint, but it will be uncomfortable.
Slow on approach to the Kettlebell Swing to catch your breath. Be ready to pick up the KB straight away.
For the KBS, use the snap of the hip and legs to do most of the lifting. Done well (hips open before the arms pull), the arms will simply follow through with relative ease. Relax the grip where possible, BUT be in control throughout the full rep.
12 Pull-Ups is a smaller than usual number, but it will feel a lot harder coming off the KBS. Again, use the momentum of the hips to elevate the body and follow through with a pull (if kipping). Push a little harder on the Pull-Up…you will have ~2:00 of arm recovery on the Run.
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