During the final days of July, last summer, we ran this classic workout which was written by the first CrossFit Coach (Greg Glassman) at the first CrossFit gym in Santa Cruze California. Here you can see the 1st Champion of the CrossFit Games completing Helen.
Durability
1 Legged Hip Lift – 30 Reps Per Side x 1 set
Skill/Strength
Single Leg Goblet Squat + Box – 3 sets of 8 to 10 reps per leg – short rest
We are loading the single leg squat today while staying within the limits of good technique. Typically, a SL Squat (Pistol) requires athletes to depart from ideal squatting mechanics to achieve full range of motion. Today we are eliminating the bottom/problematic range of motion and loading. Have fun experiencing this challenging movement.
WOD
“Helen”
3 Rounds
400 Meter Run
21 KB Swings (53/35) Rx+ 70/53
12 Pull-Ups (Rx+ Chest to Bar Pull-Ups)
Notes – yeah we run 500 meters instead of 400 and no there is no good reason for it
Scores from the last time we ran “Helen” (July 2016) and the previous 2x before that.
Scores from Sunday
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