6.26.18

Helen

3 Rounds for Time:
Run 400m
21 Kettlebell Swings (53/35)
12 Pullups

FOCUS
This is a classic benchmark workout so emphasize extra effort because we will retest this and have tested it before.  Loads should be light and athletes should be thinking about going unbroken on both swings and pullups. 

0-10 Individual Warmup

10-17 Group Track Warmup

  • especially drills activated glutes/hamstrings
  • Loosening calves/ankles for run

17-26 Pullup Prep

  • Let athletes who cannot hang well stand on the ground or a box for this
  • 2 Sets of 5 Kip Initiates
    • Driving bar down in front using shoulders/lats
    • keep core tight
  • 4 Sets of 2 Kip Initiates + 1 Kip
    • On the kip athletes press down harder and drive toes up together
    • Arms remain straight
  • 2 Sets of 2 Kip Swings + 1 Pullup
    • Remind them to keep arms straight till they have to pull
  • 2 Sets of 2 Kip Swings + 1 Pullup + 2 Kip Swings
    • focus on pushing away from bar at the top
  • 1 Set of 3 Kipping Pullups
  • 5 Knee Raises
    • Again focus on pulling in through core
    • Keeping legs straight in superman position
  • 7 Increasing Toes to Bar
    • Starting with knee raises, let athletes build up to the scale they will use for the workout

26-30 Kettlebell Swing Instruction

  • Complete 2 Rounds (1 with light KB, 1 with workout weight)
  • 5 KB Deadlifts
    • drive through heels
    • hips and shoulders rise together
  • 5 Russian KB Swings
    • focus on hip drive to raise KB
    • keep heels down
  • 5 American KB Swings
    • RIbs down, abs engaged, glutes engaged at the top

30-34 Final Prep

34-49 Helen

  • Be ready to cue people on KB and/or adjust their weight
  • If run takes people over 3:00 scale them

49-60 Cooldown/Scores

  • Mash Forearms with bar or lacrosse ball
  • Wall hamstring stretch
  • Get scores