CrossFit – Wed, Aug 2

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.