CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We are getting after a classic CrossFit Benchmark workout “Helen”. The Games announced this one early, so we can have some fun and get after this one today, looking to improve our times from previous years. Athletes need to really push the runs in order to get their best overall time. For most, they will need to be smart on the sets and reps during the Kettlebell Swing and Pull-Ups as grip fatigue and that forearm pump gets out of hand. For the elite, this is an unbroken workout and pure gas pedal!
Warm-up (No Measure)
2 Sets, For Quality
1:00 minute Cardio Choice
:15 second Dead-Hang + :15 second Active Hang
8 Inchworm Push-Ups
50’e Suitcase Carry
5/5 Single Leg Glute Bridge
Deadlift (15:00 minute to Establish a 3RM Deadlift
)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
COMP Helen (Time)
3 Rounds for Time
600m Run
21 American Kettlebell Swings 70/53lb
12 Bar Muscle-Ups
Bonus Fitness (No Measure)
12-15 minute EMOM, alternating each minute:
Minute 1: 7-10 Push Up to Parallette Shoot Throughs
Minute 2: 20-30 seconds (unbroken) Hollow Body Flutter Kicks
Minute 3: 10 Dumbbell Bench Presses
Athletes choice on bench press loads, each set should be unbroken and somewhat challenging.