Workout of the Day
“Helena”
3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches
Notes
This benchmack workout appeared during the 2023 CrossFit Games with the best in the world going sub 8′ (see below). Thursday’s this cycle have been about kipping movements and workouts including biking, running, jump rope or rowing (monostructual movements). We got after “Helen” in week 4, so time to meet her older sister “Helena” today.
Snatches
50/35/20
Bar Muscle-Ups
(volume) 12/8/6 BMU
(Hybrid) 1-3 BMU per round + remainder reps as kipping pull-ups.
12/8 kipping, Strict or Banded pull-ups
12 Ring Rows
CrossFit Group Class Programming Template (WK8/8)
Last year’s Strong Sets comedy show
Here’s the lowdown on THIS FRIDAY’s Strong Sets Comedy Show:
- Doors open at 7:30 pm
- Show starts at 8 pm
- Tickets are $15 – grab them here! (All funds go to Comedians)
Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!
Hey ya’ll! Seeking a podiatrist recommendation! I have a small piece of glass embedded in the side of my foot that needs to be removed. I had an appt today but the office cancelled it due to an illness. Help and thank you!
ouch! I once had that and I used frontier medicine AKA a shot and a knife. Good luck