Helen CrossFit Benchmark WOD | 400m Run + 21 Kettlebell Swings + 12 Pull Ups
friday is benchmark day. That is my private favourite benchmark. Exercise helen uh helen has a number of operating so we will begin with some line: drills we will begin with knee to chest, strolling ahead good and sluggish or a cradle stretch, hand below the knee and hand below the ankle pulling up.
Then you are able to do a lunge with a twist then toe touches. Then we will go excessive knees and butt kickers after which facet, shuffles, hips and knees bent not crossing the ft, shuffling facet to facet after which excessive knee karaoke crossing up and over in back and front behind after which lastly, toes out, stroll toes in walks stretching Out these ankles subsequent we’ll transfer into some banded mobility.
Grasp a band from a pull-up bar place. Your arm, by means of there step again into rigidity, hinge on the hips after which cross the again leg behind the opposite one good change sides different hand by means of step again into rigidity, hinge on the hips cross, the leg again and throughout then we’ll lay down we’ll use a Band on the bottom for a banded hamstring stretch so loop that band over your foot lay again use your arms to drag that band.
The objective right here is to have the ability to get the foot about eye stage, so we wish to have the ability to go previous a vertical leg to really pulling it again nearer to the chest. You then’ll seize on, with the other hand, cross that leg over the physique.
We need to preserve the shoulder blades flat as we’re on this place, so we’re not twisting the higher physique, it is also okay, to bend the knee somewhat bit. If that helps you decrease that foot, somewhat nearer to the bottom would not have to remain straight and locked out ought to really feel this behind the hip within the glutes.
So do 45 seconds hamstring, 45 seconds cross physique on all sides, we’re doing helen guys. Three rounds for time 400 meter run run at a tempo that permits you to get proper to your kettlebell and instantly choose it up and go swing from between the legs to lockout extension overhead.
The dumbbells pointed the wrong way up. Arms are vertical: elbows are straight after your 21. Kettlebell swings transfer proper to a pull-up bar, knocking out 12 pull-ups. These are chin over bar pull-ups kipping is allowed in the event you want massive extension of the hips, then pull with the arms as quickly as you end, your ft hit the bottom.
You’re operating out the door in your subsequent spherical. Hold these transitions tight transfer by means of this. Have enjoyable on this exercise for the house fitness center? If you do not have entry to a kettlebell, however you could have a dumbbell, you possibly can substitute.
The kettlebell swings with 30 single arm single dumbbell. Russian dumbbell swings do 15 on one arm, adopted by 15. On the opposite. It’s also possible to go overhead when you’ve got a light-weight dumbbell check out no matter you’re feeling snug with for this motion.
If you do not have entry to a rig the place you are able to do kipping, you possibly can simply do your common, strict pull-ups seize on lean again barely pull the chin up and over the bar on the prime of every rep. We are going to end friday with some overhead squat positioning test the chances on the facet of the display screen for uh percentages of overhead squat weight, you are going to unrack the bar with the bar in your shoulders, large grip on the barbell after which you are going to dip and Drive the barbell overhead as soon as we’re locked out the higher physique above the hip ought to keep uh, static and managed.
We’Re gonna do a pausing overhead squat. Two second pause on the backside, adopted by an everyday tempo overhead squat. So, let’s re-rack and present only one extra set: okay, we step again, shift our arms out dip and drive overhead one pausing, overhead squat, one overhead, squat and re-rack the bar on the shoulders and stroll it again in take your time to construct in weight and test The chances for the prescribed weights on the display screen,