Thursday 11.7.24

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

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CrossFit Group Class Programming Template (WK2/7)

Muscle-Up training can start before walking

Jeff Adler goes Sub 8:00 on “Helena”