WHITEBOARD BRIEF

– 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%. Last tested 7/5/18 (I think🤷🏻‍♂️).

METCON PREP

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

METCON

”Helen”
3 RFT:
400 Meter Run
21 KBS (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

”Recovery”
12 Minutes of:
400 Meter easy jog
*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns