WOD
“Helen 5.0”
21 Kettlebell swings (53lbs/35lbs)
12 Pull ups
200 meter Run
STIMULUS
Total time: 10-15 Minutes
White Board Chat:
The classic CrossFit benchmark, “Helen” is 3 rounds for time of 400m runs, 21 kettlebell swings (53lbs/35lbs) and 12 pull ups. It is on the faster side in terms of stimulus and looks for quick, continuous movement. Today is no different. We are upping the rounds to 5 and cutting the runs down to 200m. If you’ve completed Helen before, this workout should tack on about another 5-7 minutes of work comparatively. Our kettlebell swings should be a light load that we can go unbroken on at least for the first 3 rounds if not all 5. If we are breaking, it should only be a short break and be two sets, max. They should take no longer than :90 to complete. Our pull ups should also be something that we can perform unbroken for the first 3 rounds if not the entire workout and be finished with in under :40. Our 200m should be something that is quick, relative to our capacity, and allow us to finish each in under :90 each round.
Modifications:
1. Kettlebell swings
– Modify the load to allow us to go unbroken for at leas the first 3 rounds
– If we are unable to go overhead due to injury, perform swings to eye level
– If we are unable to swing the bell in any fashion due to injury, perform kettlebell deadlifts
– If we are unable to hold a KB due to injury, perform GHD hip extensions or banded good mornings
2. Pull ups
– If we are able to hold consistent sets of 5 pull ups, perform 8 per round today
– If we are able to hold sets of 2-3 pull ups consistently, perform 5 per round today
– If we are working towards our first strict pull up, perform either jumping pull ups or ring rows depending on what you did the last time you scaled. Do the opposite of your previous option!
3. 200m run
– If running 200m will consistently be taking us over :90, cut the distance to 100m and run faster each round
– If we are unable to run due to injury, bike 400m and scale distance similar to above to meet the time stimulus