Today's workout is a "Crossfit benchmark workout". These workouts come up periodically and allow our athletes to judge their fitness improvements. "Helen" is a great test of overall conditioning, as it blends metabolic, weightlifting and gymnastics modalities into one nasty package. Normally running is in place of rowing; until the snow melts, however, we'll row. Athletes should hope for nice weather as rowing is not exactly an equal substitution for running. Think of which movement involves more body musculature and length of movement, and you'll know which movement is easier.Today:
Strength - SP 3 X 5
Skill - Lsit/KBS/Kipping
WOD - 3 rounds, performed as quickly as possible, of:
Row 400
KBS (or DB swings) X 21 (55 lbs suggested for fittest athletes)
PLU X 12
Note that this workout, and all of our workouts, are completely "scaleable". Leena, under the watchful eye of Cindy, is doing her pullups "jumper style".
Athletes - make sure you record your time and load for this workout, as you'll see it again.
