Tuesday 190416

General Warm-up

Run prep line drills-Coaches choice

*thorough!

 

3 RNFT:

5-8 KBS (build to working weight)

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

*get a good sweat going here

 

Workout Of The Day

***Benchmark Series Workout***

Rx

“Helen”

3 RFT:

400m Run

21 KBS @53/35

12 Pull-ups

 

Scale 1

“Helen”

3 RFT:

400m Run

21 KBS @35/26

12 Pull-ups

 

Scale 1

“Helen”

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

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED 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!

 

Accessory, Recovery, Community

Recovery walk 200m

Couch stretch 2:00 each

Childs pose 2:00

 

Supplemental

Tuesday:

Core Conditioning

:30s GHDSU Hold (reverse of Sorenson hold)

rest :30s

:30s Hollow Hold

rest :30s

:30s Plank Hold

rest :30s

20 V-ups

rest as needed

x 3-4 rounds

Crossfit Enhance