3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

Target time: 8-10 minutes

Time cap: 12 minutes

Large Class Target time: 10-12 minutes

Large Class Time cap: 15 minutes

Stimulus for today’s workout is moderately-high intensity, where athletes should hold a steady pace through the first two rounds and then ramp it up on the 3rd. The grip will add up but don’t let that be a reason for athletes to spend all day in the chalk bucket.

An old classic CrossFit workout! “Helen” will never disappoint. This workout is meant to be at a high intensity where athletes will be in the fight of their lives to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.

Every 1 min for 8 mins:

10 Toes-to-bars

Week 5, Day 1

8-10 Toes-to-bars

On the Chair Position, athletes should focus on getting their heads behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)