Repeating the CrossFit benchmark workout “Helen”. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh.
If unable to run today, complete one of the following:
500/400 Meter Row
28/20 Calorie Assaut Bike
40/28 Calorie Schwinn Bike
"180710-CT Class" Video Demos
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Strategy: The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you to hold onto the bell and pull-up bar. If we have the movements on the inside of the gym unbroken without a doubt, it’s the opposite approach – it’s a question of how hard can we push the running. For athletes with previous scores, doing the math for what split they need to hold across the three rounds will help them feel out if they are on track when they leave the building after round one. Building in time to this section to go for a cool down walk or have stretch with athletes after the workout is complete.
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Jeremy & Lisa