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“Helen” or “Grounded Helen”

Synergy Fitness – CrossFit

Context: Mental Toughness – What are you responsible for? Eric Greitens on Resiliance


Mobility: Ankle (playlist video here)

Skill Warm Up

Spend 8 min working on Turkish Get Ups. At least 5 per side.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Coaching Tips: Helen: Pace the first run (go much slower then you think you should); it will save you for the rest of the workout. Also break the kettlebell swings up before failure, as you should save some of your strength for the pull ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.

Helen Rx+ (Time)

3 Rounds for time of:

400m run

21 kettlebell swings (Performance: 70, Athletic*: 53)

12 Chest-to-Bar pull-ups

Scaling Guide: 8-12 Minutes

“Grounded Helen” (AMRAP – Reps)

“Grounded Helen”

3 rounds for max reps of Double Unders

In 3 minutes:

21 kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb)

12 pull-ups

Max double unders in the remaining time

Scaling Guide: 150 – 300 Double unders. Scale Up: 70/53lb kettlebell and chest-to-bar pull-ups.
If you are really good at double unders, consider using the scale up option (so you have a bit less time on the double unders).

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