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Helen

Recovery Breathing

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Workout

Helen

– Metcon: Classic CrossFit benchmark workout ”Helen”. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups to splitting work into 2-3 sets as needed. Effort should be around 80-85%.

Warm-up

A:

Run 400 Meters as a group then,
7:00 Minutes of:
Abmat Pizza Game
*For every drop complete 5 air squats, 5 abmat sit-ups, 5 Push-ups

Metcon Prep

B: Metcon (No Measure)

2 Rounds of:
100 Meter Run
10 KBS
6 Pull-ups
Rest 60-90s

Metcon

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

L3: (45, 25)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (35, 25 Russian Swings) (Ring Rows)
18:00 Cap

Extra Credit

D: Recovery Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, June 25, 2019

Male Clients

1

Jordan
Vance

1:00PM CrossFit Group Cla...

7:41

2

Greg
Barber

6:00 CrossFit Group Clase...

8:30

3

Daniel
Scullion

6:00 CrossFit Group Clase...

8:35

4

Joel
Hartzler

1:00PM CrossFit Group Cla...

9:22

2 SEC SLOWER. REALLY GOTTA LEARN TO PUSH THE RUN

5

Kevin
English

CrossFit: 7:00 AM

10:36

6

Scott
Stalls

8:45 CrossFit Group Class...

10:43

7

Joel
Brown

5:00PM CrossFit Group Cla...

11:17

first time ever doing pull ups in a work out

8

Brian
Rogers

5:00PM CrossFit Group Cla...

11:18

8

John
Pio

5:00PM CrossFit Group Cla...

11:18

:22 PR

9

Bradley
Cooke

6:00PM CrossFit Group Cla...

11:25

10

Nathan
Graff

6:00 CrossFit Group Clase...

11:49

11

Dan
Glauber

6:00 CrossFit Group Clase...

11:55

Row 500m

12

Ryan
Fox

5:00PM CrossFit Group Cla...

12:17

13

Dominic
Talanca

1:00PM CrossFit Group Cla...

12:39

1:17 PR

14

Tevis
Blom

1:00PM CrossFit Group Cla...

12:54

holy sheiza

15

Albert
Steed

6:00PM CrossFit Group Cla...

13:18

16

Phillip
Jacobs

6:00PM CrossFit Group Cla...

13:35

17

Adam
Zazzali

1:00PM CrossFit Group Cla...

14:28

18

Clark
Wilson

6:00 CrossFit Group Clase...

11:25

Row & blue kettlebell

19

Dan
Lee

6:00 CrossFit Group Clase...

11:52

20

Matt
Inman

CrossFit: 7:00 AM

12:25

21

Christian
Bolz

8:45 CrossFit Group Class...

13:21

Row 500m in AC

22

Bernie
Mowbray

6:00PM CrossFit Group Cla...

13:36

Purple KB

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

9:21

2

Meg
Gemelli

5:00PM CrossFit Group Cla...

10:56

98 and 🌶

3

Shelby
Morge

5:00PM CrossFit Group Cla...

11:31

45 seconds slower than my PR. 😢 Its 400 degrees!

4

Jill
Scullion

6:00 CrossFit Group Clase...

12:10

5

Stephanie
Sumner

6:00 CrossFit Group Clase...

12:14

6

Stacy
Kapello-Fox

5:00PM CrossFit Group Cla...

12:41

Didn’t PR by 1:01 😳

7

Courtney
Steele

6:00 CrossFit Group Clase...

13:31

Unbroken kb swings, 6&6 pu

8

Beth
Grace

8:45 CrossFit Group Class...

13:40

9

Amanda
Michael

5:00PM CrossFit Group Cla...

15:09

Felt weak due to cold

10

Christine
Cadwallader

8:45 CrossFit Group Class...

11:01

Ring rows

11

Blair
Williams

6:00 CrossFit Group Clase...

11:25

Banded PU 25# KB

12

Fraleane
Holt

6:00 CrossFit Group Clase...

12:16

35#, Banded- 3:53, 4:15, 4:08

13

Rebecca
McHenry

5:00PM CrossFit Group Cla...

12:51

25#, z press

14

Private

CrossFit: 7:00 AM

13:07

15

Jennifer
Sullivan

8:45 CrossFit Group Class...

13:10

Scaled hard

16

Katie
Ragan

1:00PM CrossFit Group Cla...

14:00

L2 (purple/green band)

17

Jamie
Troche

8:45 CrossFit Group Class...

14:10

400 m, 35#, 8 jumping PU

18

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

14:25

Bike, 26 lb kB, banded pull-ups! Black&green

19

Venus
Marie Schrader

1:00PM CrossFit Group Cla...

14:31

20

Diane
Hodapp

CrossFit: 7:00 AM

14:37

blue bell purple band

21

Monica
Jacobs

CrossFit: 7:00 AM

14:59

35#, jumping pull ups

22

Kimberly
Grenier

5:00PM CrossFit Group Cla...

17:04

Banded

23

Rachel
Hatfield

8:45 CrossFit Group Class...

17:10

24

Olessia
Roth

5:00PM CrossFit Group Cla...

17:30

KB35