CrossFit Ecstatic – CrossFit
A single piece today to bring our full effort towards – the classical CrossFit.com benchmark, “Helen”.
Purposely keeping volume on the lower side so that we can give our best to “Helen”, with a skill based finisher as practice to close.
400 Meter Row, 10 Spiderman and Reach, each leg
300 Meter Row, 8 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be&width=640&height=480)
200 Meter Row, 6 Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
In each row, gradually build from a slow pace to a medium pace.
100 Meter Row. 4 Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480) + 4 Strict Pull-Ups
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Rest 1:00 between rounds.
Not for time, but to awaken these movement patterns. Gradually build in speed on the runs and focus on smooth transitions to and from the kettlebell and pull-up bar.
3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
If unable to run today, complete one of the following:
500/400 Meter Row
28/20 Calorie Assaut Bike
The first goal in Helen is to push for unbroken sets on the work inside the gym. Until we do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. If we have the movements on the inside unbroken, it’s the opposite approach – it’s a question of how hard can we push the running.
If we do not have the ability to run today, complete a 500 meter row per round.
Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in our mind that we are going to break up that fist set, it is best to modify the weight to a slightly lighter weight. Breaking up the kettlebell makes this workout exponentially easier. Lighter is harder, as it leaves no excuse to work harder on the run.
On these swings we also need to keep to focus points in mind:
1) Long arms in the bottom
When we cycle kettlebell swings, it is common for athletes to keep much tension in their biceps at the bottom of the swing. Visually it’s a small bend in the arm at the bottom. Looking ahead, we have pull-ups following this movement. One of the last things we want to do is force an extra break on the pull-ups because our biceps are heavily fatigued. Lengthen out the arms in the bottom of each swing to reduce the time under tension on the bicep. This will tax our grip inevitably, but view it as damage control for the pull-ups.
Breathing is important on these repetitions. Knowing we are aiming for an immediate transition to the pull-ups, and an immediate transition back to the run, we can’t allow ourselves to fall into the trap of holding our breath for these repetitions. Find a rhythm to our breathing. As soon we extend our hips and the bell is traveling up, let the air out. In the weightless transition as it comes back down for the following swing, take the next big breath in. Cycle this breathing pattern for all 21 repetitions to keep the air moving in and out.
On the pull-ups, we are striving for consistent chunks. Naturally, if you have the ability to go unbroken on the bar, it pays off. If we are looking to break these repetitions up, let’s move in with a plan in mind. Don’t go unbroken on the first round if it will result in us breaking up the following sets 2 or more times in each following set. Consistency pays off here. Opening with 7-5 and holding so across all three rounds will result in a better time than compared to an unbroken set, and then hitting the wall.
After we have out KBS and PU strategies in mind, we can decide on our running pace. As mentioned earlier, if we have unbroken sets inside the gym, the separator in this workout is the run. Even if we have these sets unbroken however, we still want to hold back on the first run. Visualize racing a one mile effort, as the goal is to hold the pace for all three intervals. This workout is notorious for slowing on the third and final run, so proper pacing in this first 400 can set us up for success.
Metcon (No Measure)
BAR MUSCLE-UP TECHNIQUE
Given the fatigue of “Helen” (as we want our full effort there), we fully recognize that a following metabolic effort would not fair well. We simply wouldn’t move our best. Here, we are looking to train our movement, under low intensity. To start, we have (4) drills listed for athlete’s to choose one, or multiple, to practice today for up to 10:00 of focused, low-intensity technique work. Following, we’ll confirm such movement with a light metabolic inject from a bike or rower (athlete’s choice).
Part A – 10:00 Practice
Choose one, or multiple, of the following drills based on where we currently are in the movement:
Bar MU Drill #1 – Jump to Hollow (https://www.youtube.com/watch?v=kw48QqYzEJA&width=640&height=480)
Bar MU Drill #2 – Box Swing (https://www.youtube.com/watch?v=bfBf5eClJNE&width=640&height=480)
Bar MU Drill #3 – Jump to Bar MU (https://www.youtube.com/watch?v=nczzj7SM080&width=640&height=480)
Part B – 5 Rounds:
1:30 Recovery Bike or Row
“X” Bar Muscle-Ups (or technique work)
A strong place to be here is to complete ~25-30% of your estimated best set of bar muscle-ups, if we are indeed practicing the full movement here. Otherwise, choosing a drill from above and now practicing such movement under light metabolic duress can be a sound way to challenge ourselves. In all situations, practice is our theme here, versus training capacity. Let’s move our best here.