Open Gym Strength and Conditioning – CrossFit
Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided. Hope to see everyone there.
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3 sets:
100m run
15 russian kbs
10 scap retractions
5 strict pull-ups
4. Workout Prep
1 Set: (at workout pace)
100m run
7 Kbs (workout weight)
7 pull-ups
BENCHMARK THURSDAY
Bodybuilding
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
strategy
The workout is formed of three movements – run, kettlebell swings, and pull-ups – that are relatively easy to perform, however, the Helen WOD is designed to be a moderate sprint, making it a test of speed as well as endurance and strength. You need to carefully pace the runs so you don’t burn out on the kettlebell swings and pull-ups. Elite CrossFit athletes can complete the workout in less than 7 minutes.
There are scale options for all three movements. Typically the run shouldn’t be scaled, however, you can shorten the run or replace it with a row if you are currently having issues with running. For kettlebell swings, lower the weight to something that allows you to do 21 reps unbroken. For pull-ups there are several options, including banded pull-ups, jumping pull-ups and ring row.
Tips for the Helen WOD
Pace the runs sensibly. This can be an opportunity to make up time or get a little rest, depending on your running ability.
Attempt to perform the swings and pull-ups unbroken.
If you’re having to break up the movements multiple times this is a strong indicator that you should scale down.
Target time:8-12 minutes
cutoff time: 18 minutes
Metcon (No Measure)
5 sets
15 lat pulldown (moderate) (OR 10 strict pull ups)
15 Dumbbell lateral raises (light/moderate)
5 sets
20 seated dumbbell shoulder press (light/moderate)
20 Dumbbell hammer curls (light/moderate)
5 sets
20 Dumbbell front delt raises (light)
15 barbell curls (light/moderate)
5 Sets
30 banded bicep curls
20 dumbbell Posterior Delt Flys
5 sets
10 dumbbell upright rows (each side) (moderate)
15 t-bar row (moderate weight)
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