When CrossFit was first created, Greg Glassman created certain workouts to use as benchmarks to track progress. CrossFit is constantly varied, functional fitness, performed at high intensity. So, we are never supposed to repeat anything. Unless, there is a purpose. Benchmarks allow us to track our progress through different modalities. Some benchmarks are all bodyweight (Cindy). Some benchmarks are all weighted (Linda). These are workouts that we repeat occasionally to make sure we are getting fitter, stronger, faster. CrossFit named many of these workouts after some of the original women firebreathers of CrossFit. Today, we will do Helen.
Helen is a combination of cardio, lifting, and gymnastics. Without anything particularly heavy, this WOD becomes all cardio and will keep you out of breath. A good Helen time is under 10 minutes.
CrossFit Alloy WOD for 4/20/2016:
Core:
Tabata:
Super Man Holds
MetCon:
“Helen”
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (1.5/1)
12 Pullups
Post Time to Comments
7:30pm – Olympic Lifting is CANCELLED
Scaling:
Platinum: As written above.
Platinum: As written above
Steel:
3 Rounds for Time:
Run 400m
21 KB Swings (1/0.75)
12 Pullups
Brass:
3 Rounds for Time:
Run 400m
15 KB Swings (0.75/0.5)
9 Pullups (maybe banded)
Bronze:
3 Rounds for Time:
Parking Lot Sprint
15 KB Swings (0.5/0.25)
9 Ring Rows
Platinum: 11:37 with strict pull-ups.
Great job Jimmy C with going platinum!