151230 Wednesday – “Helen”

Our Annual Intra-Gym Throwdown is BACK!  We’re doing a Saturday Night Blow-Out this year.

When: Saturday, January 2nd, 6:00pm – 10:30 PM (and possibly later…)

Where: Diablo CrossFit Pleasant Hill

Teams:

  • Morning (5:00am – 9:00 am)
  • Mid Day – Alamo – Benicia (9:00am – 4:00 pm)
  • Evening (4:00pm – 9:00pm)

Coaches will be running their designated teams and help you strategize for the workouts. Team dress up is optional but always more FUN.

We will have a food truck for dinner/snacks and drinks to celebrate after we are done.


Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: None.

Strength: None

Super Set: None

Metabolic Conditioning:

“Helen” – 3 rounds for time

400m run

21 kettlebell swings (Performance: 53lbs / Athletic*: 35lbs / Health: 26lbs)

12 pull-ups

OR

Harkannon Helen” – 3 rounds for time

Bar muscle-ups (Performance: 8 / Athletic: 6*)

21 kettlebell swings (Performance: 70lb / Athletic: 53lb* / Health: 35lb)

400m run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 8 – 14 minutes, Scale Up: 70/53 KB & Chest to Bar Pull Ups

Log your results online by clicking here.

Compare to: Helen last completed on November 7, 2015, Harkannon Helen is a NEW WORKOUT

Coaching Tips:

HELEN: Pace the first run (go much slower then you think you should); it will save you for the rest of the workout. Also break the kettlebell swings up before failure, as you should save some of your strength for the pull ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.

HARKANNON HELEN: Only attempt this variation of Helen if you can do bar muscle-ups without doing a ‘chicken wing’ (getting one arm up at a time).  Doing a ‘chicken wing’ is VERY dangerous, to your shoulders, if you do bar muscle-ups in a metcon this way.  If you start to ‘chicken wing’ during this metcon, scale it down to 1 chest to bar and 1 toes to bar for every bar muscle-up.

Optional ‘Cash Out’:  If you finish sub 9 minutes, add another round.  If you go sub 3 min on that round, add another round. (2 rounds added max)


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