Helen
October 15, 2020
Deadline Masters
October 16, 2020

CrossFit Rome – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
## DESCRIPTION

* “Helen” is a classic benchmark that was last completed on 6.18.19

* Times for this cardio, gymnastics, and weighltifting workout range from about 7-15 minutes

* With a lower volume of reps, we get the most out of this piece by really pushing the intensity

* This means pushing for faster runs and big sets inside

After Party

## Overhead Squat Positioning

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat (2 Seconds in Bottom)

1 Overhead Squat

Set 1: 60% 1RM Overhead Squat

Set 2: 65% 1RM Overhead Squat

Set 3: 70% 1RM Overhead Squat

Set 4: 75% 1RM Overhead Squat

Set 5: 75-80% 1RM Overhead Squat

Warm-up

## HOME GYM

3 Rounds For Time:

400 Meter Run

30 Single Arm Russian Dumbbell Swings (50/35)

12 Strict Pull-ups

# GENERAL WARM-UP #

## Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

**DEMO VIDEO:** [Click Here](https://youtu.be/WVTJdjFjzaE)

# MOBILITY #

## Banded Lat Stretch: 45 Seconds Each Side

[Video](https://youtu.be/3xhccdGXRLI)

## Banded Hamstring Stretch: 45 Seconds Each Side

[Video](https://youtu.be/PzAKnSyF8gA)

## Banded Cross Body Stretch: 45 Seconds Each Side

[Video](https://youtu.be/fooHdbajhn8)

# PRACTICE ROUNDS [25:00-35:00]

## 1 Round

200 Meter Run

10 Dumbbell Swings

5 Pull-ups