When you get up early, take your weights up the hill to the Point Dume Headlands, get in a good basic dumbbell warm up, and then throw down 5 rounds of push press, air squats, and running sprints… then I guess a spectacular sunrise is well deserved.
Hey, it doesn’t mean you don’t have every right to crawl out of bed, sip some coffee, and watch the ball of fire predictably emerge to start a new day. But you have to admit, it does feel a bit different.
CrossFit Malibu, Virtually- 9am ZOOM Class Session
Wednesday’s WOD at 7, 9, and 10am and again at 4pm
4 Rounds EACH for time::
400m Run
21 KB Swings (24/16kg)
12 Pull-ups
-rest 2 minutes-
Post times for each of the 4 rounds
Compare time with June 23 and May 15 versions of Helen
Intended Stimulus
Today we take the classic benchmark workout “Helen”, add a round, and do it interval style with 2 minutes of rest between rounds. The goal is sub 3 minutes for each round… likely meaning unbroken KB Swings and quick sets of pull-ups (think 0, 1, or 2 breaks maximum). Each round ends with a 2 minute rest so make sure you push the run, rather than using it as more rest.
General Warm-up
Go out on a 400m run. As soon as you get back to the hut, go on another 400m run and mix in skipping, side shuffle, high knees, butt kickers and some surges. Once you’re back from run #2 get in 2 rounds of 10 air squats, 10 scap pull-ups, and some kip swings.
Specific Warm-up
Grab a KB and go for 10 KB deadlifts. 10 SDHP, and 10 russian swings. Get in 5 more tight kip swings before doing 10 USA swings. Go for a heavier bell and do the same. After the KB load is established and sufficiently warmed up, get 2 sets of 5 kipping pull-ups. Once ready, do a practice round of 200m run, 10 KB Swings and 5 pull-ups. rest a bit and let’s do this!
Workout Notes
Again, the goal here is EACH round for time so shoot for unbroken sets of KB swings and do your absolute best to start each and every round with a fast 400 (think sub 2 minutes)! Careful on the runs today. You’re going to be running hard, but don’t let that keep you from paying attention and being cautious out there on the streets. You will be in charge of timing your rounds and your rest. I suggest using your phone timer to check your round time, let the 2 min rest happen, then quickly reset the timer before starting a fresh round. That way you don’t have to clock math!
Finish
Finish with a 400m walk and then some coach led low back decompression stretches.
