Workout of the Day
SKILL: Kipping Pull-Ups
Focus: Hip Pop
METCON
“HELEN”
3 Rounds for time of:
400m Run
21 Kettlebell Swings 24/16kg
12 Kipping Pull-Ups
Notes
This classic benchmark triplet is as simple as it is potent. Run hard and try to go as close to unbroken on the swings and pull-ups as you can. To perform the official version of “Helen” go overhead with your Kettlebell Swings today. Scale the pull-ups to 6-8 strict or banded OR perform 12 jumping pull-ups.
ASSISTANCE
3 Rounds NFT of:
30 Tuck-Ups
20 Dips
CrossFit Group Class Programming Template (WK4/8)
Gracie hitting some full range of motion Thursters under the watchful eye of judge Tim
FROM THE VAULT: OPT Goes sub 7 on “Helen”
Here is a throwback video of James Fitzgerald, then known as “OPT” performing a sub 7:00 “Helen” at the original CrossFit gym in 2007.