CrossFit Hakkapeliitta – CrossFit
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FITNESS
Run 400m
21 KB Swing
12 Ring Rows
3 Rounds
Workout Brief
Everybody loves Helen (the workout)! The reps are low enough for both movements that many people can do this one Rxd, which is great!
Rxd: To get a fast time for Helen, everything needs to be done as fast as possible! You need to push the Run, then push the Swings and Pullups some more. It is only 3 rounds, so there’s no time for any rest.
If it is your first time at going Rxd, give leeway on getting everything done, especially the Pullups. These will be the limiting factor for those people doing it Rxd for the first time.
Top times will be sub 10min, but allow up to 15min for most people to get it done.
Scale the Swings as needed and scale the Pullups to Bands today.
Fitness: We have kept the runs and reps the same for Fitness today. We would like these athletes to go as close to Rxd as possible without compromising their intensity. Find a load and a scale for them that is appropriate and have them push it as much as possible.
Warm Down
Spend 5min or as needed on the Airdyne or Rower at an easy pace to help cool down and recover.