Monday December 20th
21.12.20
DESCENDING DOUBLE HELEN
INTENDED STIMULUS
Finish the workout between 18:00-23:00. (25 min CAP)
Complete the first set of KB swings in 3 sets or less.
The workout gives athletes the opportunity to assess their pull-up and overall workout stamina.
Pace the runs to support large sets of the other two movements.
RX
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
LEVEL 2
For time:
1,200-m run
63 KB swings (44/26 lb)
24 pull-ups
800-m run
42 KB swings
16 pull-ups
400-m run
21 KB swings
8 pull-ups
LEVEL 1
For time:
800-m run
55 KB swings (26/18 lb)
36 ring rows
600-m run
40 KB swings
24 ring rows
400-m run
25 KB swings
12 ring rows
SKILL WORK
Pre-Workout:
6 sets:
6 single-arm KB front squats
– Alternate arms each set.
STRETCHING
3 sets
:30 calf stretch / side
:30 ATY drill (no weight)
WHITE BOARD BRIEF
Target Time | 18:00-23:00
Kicking off the week with a CrossFit Games workout from 2010. Today’s workout offers the ability to assess our capacity and stamina in multiple areas: pull-ups, longer duration, and ability to pace the runs successfully.
The run is not where the workout is won. Athletes need to consider a pace for each run that they can come back from and get right to work on the KB swings and pull-ups. If an athlete returns from the run and needs to rest significantly, the pace was too fast.
Athletes should go into each set aiming to go unbroken. The KB weight should be on the lighter side and allow athletes to complete the first set in no more than 3 sets.
Athletes who know this workout is going to be a real challenge to complete everything Rx’d are encouraged to pick one movement in the workout to complete as prescribed. Knowing that the Rx’d movement may take a little longer, the other two movements should be adjusted accordingly.
