Workout of the Day
SKILL: Bar Muscle-Ups
METCON
“HELENA”
Three rounds for time:
400m run
12 Bar Muscle-Ups
21 Dumbbell snatches
Notes
This workout is a beefed up version of the classic benchmark “Helen” and debuted in the 2023 CrossFit Games. Elite times will be sub 10, but aim for around a 16′ effort for most.
– Run: Challenge yourself to hit full volume on this run today!
– DB Snatches: Alternate arms every rep. 50/35/20/- lbs
Bar Muscle-Ups
12/8/4 Bar Muscle-Ups
12 Jumping Bar Muscle-Ups (10 Unbroken CTB Kipping Prerequisite)
12 Kipping or CTB Pull-Ups
8 Banded/Strict Pull-Ups
CrossFit Group Class Programming Template (WK2/7)
Muscle-Up training can start before walking