Workout of the Day
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Pull-Ups
Notes
If you did lots of pull-ups on Thursday and want something different go for 12 Burpees instead.
“Helen” is one of the quintessential CrossFit benchmark workouts. In true CrossFit fashion it mixes a monostructural (running) weight lifting (KB) and gymnastics (pull-ups). It takes folks between 8-14 minutes on average and is as potent as you make it. Advanced folks will be able to perform the KB and pull-ups unbroken every round, which means you may have to lean into the run intensity to beat prior scores. Woof! Happy Helen-ing today!
The Kettlebell standards for the official version of this workout are American Swings (overhead) and performed at 24/16kgs
Pull-Up Options
Kipping Pull-Ups
12 Strict or Banded
12 Ring Rows or Jumping
ASSISTANCE
4 Progressive Sets of:
15-20 DB Floor Presses (@ 3-2-1-1 Tempo)
30 Unbroken Tuck-Ups
Extra Credit
Sign up for “Stonewall” next week!!
CrossFit Group Class Programming Template (WK7/9)
Stella and Kelly being super friends at the gym
From the Vault: OPT Does “Helen” sub 7:00 (Jan 17, 2007)
This is a legendary “Helen” performance by James Fitzgerald aka “OPT” at the time. At this phase in CrossFit’s history, essentially everyone who did CrossFit did .com workouts and posted their results. This was before youtube and social media was in its infancy.