06JUN19

5
Jun

06JUN19

CrossFit Reality – CrossFit

Shoulder Warm Up (No Measure)

3 Rounds:

10 CAL Ski or Bike

10 Kipping Bar Swings (ADV. Bar Hops)

50′ Lunge-Squat-Lunge

2 Wall Walks

Shoulder Press (5 x 2 @ 90% of 1RM)

Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Scaling

Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option

3 rounds for time of:

Run 800 meters

30 kettlebell swings

18 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

3 rounds for time of:

Run 600 meters

24 kettlebell swings

15 ring rows

Men: 12-kg kettlebell

Women: 8-kg kettlebell
To learn more about Double Helen click here