Helen

Crossfit Benchmark Workout: Helen

3 rounds for time:

Run 400m

21 KB Swings

12 Pull-ups

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Time: 7:47. This felt great. I really killed this workout, almost a minute PR from my last time. This was partly because I found out it was only 12 pull-ups rather than 15, but I also just felt great. All the KB swings were unbroken until the last set (16, 5).

KB Swings/Situps/Back Ext/KTE

5 rounds for time:
25 KB Swings (2 pood)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Time: 30:07. This was a fun workout. The KB swings went a lot better than I was expecting, but my core was dead. Using the 2 pood for the past few workouts is going to make a huge difference once when I have to do a workout with the 1.5, I only had to split the sets of 25 up into 13/12 typically, which I was very pleased with. After doing deadlifts yesterday, my lower back was a little tight. I tried to hold strict form on my back extensions and it made a huge difference. They were frying my hamstrings but my back didn't really feel terrible. Knees to elbows were tough but not terrible.

Triceps are very sore from yesterday, and probably going to be worse tomorrow. Not holding out any high hopes for my abs

Deadlift/HSPU, Short Met-con

Warm-up: 5 min jump rope, DROM drills
20 squats/30 push-ups/20 pull-ups
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5 rounds of:
Deadlift, 3 reps
HSPU, max reps

315/27, 315/18, 315/15, 315/15, 315/15. HSPU done on box with hands on parallettes. Felt pretty good, got a really good shoulder workout
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AMRAP 7 minutes (with a partner)
Sprint 50 m
7 KB Swings (2 pood)
7 DB Push Press (40#)

Finished 5 rounds each. By the last 2 sets I could barely lift the DBs for the push presses, my shoulders were shot.

Burpees/KB Swings

morning

Partner workout, 7 rounds of 7 burpees/7 KB swings (2 pood). One person does a round while the other rests, and then switch off.

Time: 8:50 (for both people). The 2 pood swings were pretty hard, that's the first time I've ever used one for a workout. Burpees felt surprisingly good, or as good as burpees can be.

WALK IT OFF

1. Warm-up: Tabata Push-ups, Squats, Pull-ups
2. 5 rounds for time: 800m run, 30 wall ball (20#), 30 KB swings (55#)
3. 400m walking lunges, Active Stretch
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1. rx'd: Push-ups (20, 20, 20, 16, 9, 14, 15, 9) Squats (20, 20, 20, 20, 20, 20, 18, 19) Pull-ups
(8, 8, 8...stopped)
2. Scaled - 4 rounds: 800m row, 25 DB thrusters (20#), 25 KB swings (55#)
29:38
3. 200m walking lunges (130 steps)

Brutal...haven't done tabatas in a while so the push-ups killed me. Tried to pace myself to get 20 in each set, so I stopped short on the first few, but I'm gonna build up to it (20 for 8 sets is my ultimate goal). Squats weren't bad, I took the same approach but my legs were just tired by the end. Pull-ups were pretty bad, just wasn't feeling it and my hand's not quite up to it after tearing it last week.

The main workout was pretty hard, I scaled it back so it wouldn't take me an hour. I can definitely tell a difference in my fitness though, at least as far as how many thrusters/swings I could get without having to stop. Previously I could only get like 10 at a time but I'm up to 15 for the swings and I got the whole last set of thrusters with no stop.

FRONT SIGHT FOCUS

For time:

Run 800 Meters

4 rounds: 10 pull-ups, 15 thrusters (95#), 20 KB swing (55#).

Run 800 M.

24:08

Not the best time, but I felt like I gave it a solid effort. The thrusters were definitely what killed me

HALO

1. Warm Up: 40-30-20-10 push-ups, sit-ups, squats

2. Work Capacity: 5 round for time: 400M run, 30 KB swings, 30 pull-ups

1. as rx'd

2. 28:38 (4 rounds) this was hard as hell. Really need to work on my pull-ups, they felt like a lot more work than they should be. The swings were hard but as expected.

Step-ups, Pistols/Burpees/KB Swings

Single-leg practice

Warm-up: Tabata Row - 20 on: 10 off x 8

1. Step-ups - 3 x 6 (each leg)

2. Pistol practice

3. 5 rounds for time of:

3 pistols (each leg)

7 burpees

9 KB swings (55#)

Warm-up: 912 m, PR

1. 3 x 6 @135

2. Pistols on gradually reducing box until done strictly

3. 6:09 - pistols done onto medicine ball

DL, SDHP, KB Swings

5 rounds: 3 xDL @ 90% 2RM, 15 x KB SDHP (55# or 1.5 pood), 20 KB Swing (same weight)

17:29 - rx'd (275 DL)

Got this workout off Sealfit...this is only the first part of what's supposed to be a longer workout though. No way I'm in shape for the entire thing, but I'm going to work on it. Doing a run later tonight