Workout of the Day
FLOATER STRENGTH
Choose ONE of the following lifts below
A: Bench Press
3×5 reps
B: Front Squat
4×8, across
C: Clean and Jerk
7×1, building
Notes
Feel free to superset any of these with some Chin-ups, DB Rows or another low skill movement or anything that would round out your week.
METCON
“Helena”
3 rounds for time:
400 m Run
12 Bar Muscle-ups
21 DB Snatches (35/50 lb)
OR
“Helen”
3 rounds for time:
400 m Run
21 KB Swings
12 Pull-ups
Notes
“Helen” is a benchmark CrossFit workout and is supposed to be an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. “Helena” is a more advanced version of the original benchmark that was featured in this year’s CrossFit Games. Suggested competition weights for these workouts are 24/16 kg for the kettlebell swings and 50/35 lbs for the dumbbell snatches.
CrossFit Group Class Programming Template (WK6/8)
20 new barbells ready to rock! Thanks to everyone who helped unpack these yesterday!
Helen and Helena inspiration for today’s workout
64-Year-Old Susan Clarke Does CrossFit Benchmark Workout Helen
2023 CrossFit Games Individual Women perform “Helena”
2023 CrossFit Games Individual Men perform “Helena”