In part 1, This week we’re moving into our next strength cycle. This is an 8 week linear progression strength cycle that’s focused on volume training with the same loading across all sets. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  In part 2, “Helen” is one of the classic CrossFit benchmark workouts, combining running, kettlebell swings, and pull-ups for a full-body test of endurance and strength. The 400-meter runs will keep your heart rate high, while the kettlebell swings challenge your grip and core. The pull-ups test your upper body stamina. The key is to pace the runs, stay smooth and unbroken on the swings, and push through the pull-ups. This workout is all about balancing intensity with smart pacing to achieve a strong finish!

Score | Time

Run | 2:15 or less today.  Find the fastest pace that allows for unbroken reps inside. 

KB Swing | Unbroken reps, considered a “non barrier”.

Pull Up | Unbroken reps, considered a “non barrier”.

Midline Stability

Instruct athletes to think of tightening their core as if preparing for a punch to the stomach, which creates intra-abdominal pressure and stabilizes the torso. During demonstrations, point out the difference in form and efficiency between a rep done with versus without core engagement.

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*

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KB SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches 
Empty Barbell Hang Power Snatches 
Russian Kettlebell Swings

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PULL UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

Not many logistics needed for today's workout.  Flow will work best if everyone can use their own KB, though if you need people to share just stagger start groups.