23.09.18

Classic CrossFit Benchmark workout. Last completed on 8/03/2023.

Sub 12:00.

Runs completed in ~2:00 or less.

Unbroken KB swings across the entire workout.

Pull-ups done in :45 or less every round.

RX

3 rounds for time:
400-m run
21 KB swings (53/35 lb)
12 pull-ups

LEVEL 2

3 rounds for time:
400-m run
21 KB swings (44/26 lb)
8 pull-ups

LEVEL 1

3 rounds for time:
300-m run
21 KB swings (26/18 lb)
12 ring rows

SKILL WORK

Post-workout:
Accumulate:
30 strict pull-ups

STRETCHING

2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg

WHITE BOARD BRIEF

Target Time | Sub 10:00.

Today, we get to hit the benchmark workout “Helen.” We last completed this workout on August 3, 2023. So, if you’ve done this one before, be sure to check your previous time and submit your scores in the CrossFit app.

The goal is to start at a fast pace, maintain a fast pace, and try to end at a fast pace. Scaling should allow you to finish this one sub 10:00.

If you cannot hit each run in ~2:00 or less, scale to 300 m.

Scale the KB swing load if needed so that you can immediately pick up the KB and swing it unbroken without walking through the gym or taking a break first.

Break the pull-ups up as desired, but these sets shouldn’t exceed :45. Reduce to 9 reps or scale to jumping pull-ups or ring rows if needed.