CrossFit Sudbury – 19092017 – Helen

Hey Folks!

That was a beauty combo – more or less two conditioning sessions that required a good amount of strength combined with either stamina or speed.  AND we shouldn’t end up being too sore from it either.

We’ve got Helen up tomorrow – gotta take advantage of the warm weather while we still can – and Helen is such a great workout, I can’t rob you of doing it one more time before the summer is up 🙂

Coaches Notes:

More Squats!  Yessssss.  Remember, even though you’ve been adding weight each set (and you still should be!) doesn’t mean it would be a good choice to fail any reps.  These sets of 10 are meant to be challenging, but still doable.  Helen is always a good time.  Swings are american style.  Grip will be challenged for sure, as will your lungs.  If you’re able to do the movements unbroken, then it’s time to run the 400’s faster (oh yay!)

Strength:

Warm up to and complete:
2 sets of 10 Back Squats @Light-Moderate weight
then warm up to and complete:
4 sets of 2 Deadlifts @Heavy

*These should be heavier than the last time you did the same rep scheme (Sept. 10, 2017)

BenchMark – “Helen”:

3 Rounds for time:
400m Run
21 Kettlebell swings 50/35 (overhead swings)
12 Pull ups