Tuesday February 2nd – Diamond Hill CrossFit
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Tuesday February 2nd

1
Feb

Tuesday February 2nd

“Heavy Helen”

RX

3 ROUNDS FOR TIME
400m Run
21 KB Swings (70/53#)
12 Chest-to-Bar Pull-ups

Level 2

3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35#)
7 Chest-to-Bar Pull-ups

Level 1

3 ROUNDS FOR TIME
300m Run
21 KB Swings (26/18#)
12 Ring Rows

Alternatives

Run =>1) Bike 1200/1000m, 2) Row 500/450m, 3) 100 DU/200SU or 2 minutes, whatever comes 1st, KBS => RKBS, C2B = Regular Pullups

Stretching

2 Sets:
1:00 Banded Shoulder Stretch / Side
:45 Standing Hamstring Stretch / Side
:30 Rocking Calf Stretch / Side

Accessory

For Load:
Strict Weighted Chin-up (Supinated Grip)
7 sets x 1 rep (No weight or bands also)

Notes

We really like this workout and think it’s a nice test. Since we have a smaller rep scheme, we can really push ourselves to a slightly
heavier loading on the KB and a higher skill pull-up variation than you usually would do in a for-time workout. Now, just because the loading is slightly heavier, we still want to move quickly. The KB swings are heavier and more challenging, but the pull-ups and run should still allow us to
move quickly. We want to find a KB weight that is a little heavier than we are used to using, but still use a weight that we can consistently swing for 7 or more reps.
Substitutions and Scaling:
• If the Rx’d weight is out of your range, adjust the reps on the KB or the height that you are swinging to in order to get the “heavier” stimulus feel of the KB. Instead of getting stuck on pull-ups or struggling to find what is the exact rep scheme for chest-to-bar pull-ups, give yourself 12 attempts to accumulate as many chest-to-bar pull-ups as possible. With the open coming up, this is a good opportunity to practice these in a workout!

At Home Workouts

“Body Weight Helen”

3 Rounds For Time:
400m Run
21 Sit-ups
21 Good Morning + Jump

“Helen at Home”

3 Rounds For Time:
400m Run
21 DB Swings
12 DB Bent Over Row

– Use 2 DBs on the bent over row

At Home Warm-up

AMRAP 8:
100m Jog
10 Up-Downs
10 Good Mornings

– If necessary, replace the 100m jog with :30 in place

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