Warm-up:
8 Minutes
50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs
+
Bar Muscle Up Work
5 rounds, 90 seconds of work/30 seconds of rest:
Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.
Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.
Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.
+
Freedom (RX'd)
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings @ 53/35#
12 Pull Ups
—
Independence (Scaled/Masters)
3 Rounds
400m Run
21 Kettlebell Swings (35/26)
12 Ring Rows or Jumping pull-ups
—
Compete (Open Prep/Quarterfinals)
“Helena”
3 Rounds
400m Run
12 Bar Muscle Ups
21 Alternating Dumbbell Snatches @ 50/35#
Time Cap - 14 minutes
Target - 8-10 minutes
**INTENTION - 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.