Tuesday 180717

I. General Warm-up

Run prep line drills-Coaches choice




5-8 KBS (build to working weight)

10 Kip swings (progress to pull-ups by round 3)

*get a good sweat going here


II. Transition

Take any other reps needed.


III. Workout Of The Day

***Benchmark Series Workout***



3 RFT:

400m Run

21 KBS @53/35

12 Pull-ups


Scale 1


3 RFT:

400m Run

21 KBS @35/26

12 Pull-ups


Scale 1


3 RFT:

400m Run**

21 KBS @26/13

12 Assisted Pull-ups or Ring Rows

**if you cannot complete the 400m Run in less than 3 minutes, scale to 300m or 200m as needed to maintain the proper stimulus






Helen is one of the purest tests of fitness. A slight bit of skill, a slight bit of strength, and a major test of aerobic power. This is what makes it a great Benchmark. It’s only 3 rounds, so try to push the pace. After the second run, you are on the downhill and almost done, so hold on and finish hard!


IV. Accessory, Recovery, Community

Recovery walk 200m

Couch stretch 2:00 each

Childs pose 2:00


V. Supplemental Work


Handstand Drills:

Box Pike HSPU-

5-6 sets of 7-10 reps (totally based on your individual ability)

Progresions: -try to increase reps or up the progression from last week!!!!

A.     Standard, from the knees

B.     Standard, from the toes

C.     Elevated one leg

D.     Add a deficit with DB’s

E.     Add a deficit with plates

F.     Add a deficit with Parallettes 

Crossfit Enhance