Thursday August 3rd
23.08.03
INTENDED STIMULUS
Classic CrossFit benchmark workout.
Less than 12:00. 15:00 TIME CAP.
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 jumping pull-ups / ring rows
SKILL WORK
Post workout:
Accumulate:
25 single-leg KB deadlifts/leg
– Use KB from workout.
STRETCHING
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
WHITE BOARD BRIEF
Target time | Less than 12:00. 15 MIN CAP
Today, we get to hit the benchmark workout “Helen.” If you’ve done this one before, be sure to check your previous time.
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 12:00.
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 you shouldn’t exceed :45. Reduce to 8 reps or scale to jumping pull-ups or ring rows if needed.
